Three years ago when I launched my boot camp in downtown Vancouver, it was never my intention to eventually add additional locations in other cities around the Lower Mainland. I always just assumed I would run one boot camp in downtown Vancouver for a while, and then move on to something else if and when I got bored running boot camps.

But something I’ve noticed over the years that I’ve been running boot camps in downtown Vancouver is the surprising number of people who live and work outside of Vancouver, but come to Vancouver specifically to participate in my boot camp. It’s very common for people from North Vancouver, West Vancouver, Burnaby, and even Richmond to travel to Vancouver specifically to participate in my boot camp program instead of just joining a program in their own city.

When I ask people why they travel out of their way to participate in my boot camp, the answer is always that they did the research and looked into countless boot camp programs, and mine looked like the best fit for them, and they didn’t mind the extra travel time to participate in a program that they felt they would get the most enjoyment from, and see the best results from.

My boot camp is very different from pretty much every other boot camp in the Lower Mainland, so when people are researching various programs, they usually notice that almost all boot camps run the same way (huge classes; bring your own equipment; lots of jogging, crunches, and aerobics; no guarantee; etc), while my boot camp is quite different and offers many great features unavailable anywhere else (small classes; I provide the equipment; zero jogging, zero crunches, and zero aerobics; unconditional money-back guarantee; etc).

So rather than make people in various cities around Vancouver continue to travel out of their way to participate in a high-quality boot camp program, I’ve decided to start working towards launching boot camps in the various cities that I already notice people are coming from to participate in my Vancouver boot camp.

The first city on my to-do list is North Vancouver. I am currently in the process of securing a location to launch a boot camp in North Vancouver, and I hope to get that program off the ground as soon as May or June of this year. I’ll post more info here as it becomes available.

I’ve participated in, and witnessed, countless group fitness workouts that all end with the instructor walking around and slapping high-fives with EVERY participant in the group at the end of EVERY workout.

It’s feels fake when you’re receiving one of those generic high-fives, and it looks incredibly forced and uncomfortable when I see other boot camp instructors dishing out high-fives to people just for showing up and putting in a good effort during the workout.

At my boot camp program, showing up and kicking ass during the workout is not cause for a round of congratulatory high-fives. If you register for the program, it is expected that you are going to show up and kick ass during each workout. Anything less is a disappointment.

Maybe if you go above and beyond the call of duty and do something really exceptional during a particular workout, I might give you a high-five. But it would have to be something that truly impresses the hell out of me. Simply showing up and working your ass off during my workouts will not earn you a fake high-five.

So if you’re looking to be declared a winner just for showing up to your boot camp workouts, then join another boot camp program. You will not be satisfied with my boot camp. But if you’re looking to join a program where hard work is expected, and anything less is considered a disappointment, then you’ll find what you’re looking for at my boot camp.

Visit my boot camp website for more info about my Vancouver group fitness programs.

Here is the exact formula that I use to make my workouts so awesome. This formula has been tweaked and refined over the course of several years to become a proven formula for running high-quality group workouts that are effective, motivating, and fun.

All Equipment Is Provided For You. Transporting exercise equipment is a huge pain in the ass. If you join pretty much any boot camp program in the Lower Mainland, you will be forced to purchase your own dumbbells, exercise mat, and in some cases a stability, and lug that equipment to and from every workout.

If you join my boot camp program, you do not need to bring any of your own equipment to the workouts because all of the equipment will be provided for you. All you need to do is show up. By making things as convenient as possible for you, you’ll get more enjoyment from my boot camp program, and you’ll be significantly more consistent with the workouts.

You’ll Know Important Workout Details Ahead Of Time. I’ve participated in countless group workouts that have been run by other companies, and one of my biggest complaints about those workouts is that the instructors almost never give out advance notice about how the workout is going to go. Essentially they just keep telling you what to do next, almost like they’re making things up as they go.

No matter what exercise I’m currently doing, I want to know what exercise is coming up next, because it’s relevant to how I perform the current exercise. If I’m doing a set of pushups, and my next set is burpees, that is important information to know while doing pushups. And I’m doing a set of pushups, and the next set is a rest period, that’s also very important.

But at most workouts I’ve participated in, participants are never told what exercise is coming up until they’re about to start performing that exercise. That is a huge pain in the ass and makes for an awful workout. At my workouts, you will ALWAYS know what exercises are coming up next so that you can adjust your workout intensity accordingly and get the most out of each workout.

Zero Pointless Abdominal Crunches, Zero Boring Jogging. Crunches are useless and jogging is boring, so you will never do either of those exercises at my boot camp program. Banning useless crunches and boring jogging may seem like an obvious way to run high-quality boot camp workouts, but the vast majority of boot camps still devote entire workouts to doing crunches and jogging.

40 Seconds Per Exercise, 20 Seconds Between Exercises. It took a while for me to discover the perfect work/rest ratio for my resistance training circuits, but after much testing, I determined that 40 seconds of exercise, following by 20 seconds of rest/transition between exercises is the optimal work/rest ratio to allow people to work hard and get the most out of the workouts.

Many boot camps still spend 60 seconds per exercise, and that’s way too long to spend at each exercise. With 60 second sets, you’ll either need to be using a ridiculously light amount of resistance (i.e. such as the useless dinky hand weights most boot camps make you use), or you’ll stop well before the 60 second time limit, essentially wasting time that could have been spent moving on to a different exercise.

At my boot camp program I’ve done all the research to figure out the optimal amount of time to spend performing each resistance training exercise, which means you’ll get the maximum results in only two or three workouts per week.

2 Sets Of Each Exercise Per Workout. Just like I’ve discovered that 40 seconds per set is the optimal time to spend on each exercise, through extensive testing I’ve discovered that 2 sets per exercise is optimal to allow for the best combination of workout intensity, effectiveness, and enjoyment.

I’ve tried having people perform upwards of 5 sets of an exercise at my boot camp workout, and what I’ve found is that the workouts get really boring that way, and when people get bored, workout intensity drops, and workout attendance drops. If I can keep people from getting bored, they push themselves harder, attend more regularly, and get better results.

So at my group workouts you’ll never do more than 2 sets of each exercise per workout. I will encourage you to push hard during every set since you’re only doing 2 sets per exercise. And before you start to get bored with a certain exercise, you’ll be done that exercise and will have moved on to something else.

Additional Motivation Provided By Exercising With A Partner. My workouts are circuit training workouts where I setup stations and you rotate around the circuit spending 40 seconds at each station. Back in 2008 when I was still working out all the details of my boot camp format, I tried setting up 10 to 15 different stations, and putting each participant at their own station.

I found that people workout harder if they another person at the same station, so instead of having 10 to 14 stations with one person per station, I tried setting up 5 to 7 stations with two people per station. The result was that people worked harder since they had the additional motivation provided by having a partner at each station.

100% Money-Back Satisfaction Guarantee. My boot camp program is guaranteed unconditionally. Try one workout, or try all 12 workouts over the course of an entire month, and if at any time you don’t think the boot camp has been worth every penny, just let me know and I’ll give you a full refund.

No other boot camp program in the Lower Mainland stands behind their program like that because if they did offer that type of refund, they’d probably go out of business after one month when half their customers ask for their money back when they realized that the boot camp in question over-promised and under-delivered.

The reason why I can offer such an iron-clad satisfaction guarantee is because my workouts are in fact very awesome. The vast majority of people who try my group workout program love it because it’s effective, motivating, and fun.

If you happen to be one of the rare people who doesn’t like my workout program (it happens from time to time), that’s no problem because you can just ask for a full refund, which will promptly be provided to you.

Visit my boot camp website for more info about my Vancouver group fitness programs.

Warm-Up:

1. Jumping Jacks (60 seconds)
2. Squats (30 seconds)
3. Lunges (30 seconds)
4. Butt kicks (30 seconds)
5. High jog (30 seconds)

Tabata Drills:

1. Pushups
2. Resisted Squats (with resistance bands)
3. Skip Knees (kickboxing drill)
4. Shoulder Press (with resistance bands)
5. Burpees
6. Crossover Jumping Jacks
7. 1,2 Punches (kickboxing drill)

Perform each exercise for 20 seconds on, 10 seconds off, for a total of 8 rounds (4 minutes). Rest for 1 minute between exercises. After completing all 7 exercises in the series, rest for 2 minutes before moving on to the core workout.

Core Workout:

1. Leg Raises
2. Plank

Perform 40 seconds of leg raises, then take 20 seconds rest. Repeat for a total of 4 rounds. Finish with a 1-minute front plank.

Warm-Up (3 minutes)

1. Jumping Jacks (60 seconds)
2. Squats (30 seconds)
3. Lunges (30 seconds)
4. Butt kicks (30 seconds)
5. High jog (30 seconds)

Circuit #1 (10 minutes)

1. Extended Pushups
2. Alternating Biceps Curls (with resistance bands)
3. Burpees
4. Reverse Lunge
5. Bodyweight Row (with suspension gym)

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit.

Circuit #2 (10 Minutes)

1. Resisted Squat (with resistance bands)
2. Crossover Jumping Jacks
3. Wide Grip Fly Pushups
4. Alternating Split Squat Jumps
5. Triceps Extensions (with suspension gym)

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit.

Circuit #3 (10 Minutes)

1. Shoulder Press (with resistance bands)
2. Push Kick
3. Single-Leg Burpees
4. High Row + High Biceps Curl (with suspension gym)

Each exercise is performed for 20 seconds on, and 10 seconds off. Repeat for 4 rounds before moving on to the next exercise. Rest 30 seconds between exercises, and after performing all 4 exercises in the circuit, rest for 2 minutes before moving on to the next circuit. Push kick is performed with your right leg for rounds 1 and 3, and your left leg for round 2 and 4. Single-leg burpee is performed with your right leg for rounds 1 and 3, and your left leg for rounds 2 and 4. For high row + high biceps curl, perform high row for rounds 1 and 3, and high biceps curl for rounds 2 and 4.

Core Circuit (8 minutes):

1. Push Plank
2. Hip Extensions
3. V-Sit
4. Side Plank

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds. For the first round, perform the push plank leading with your right arm, and for the second round, perform the push plank leading with your left arm. For the first round, perform the side plank on your right side, and for the second round, perform the side plank on your left side.

Warm-Up (3 minutes)

1. Jumping Jacks (60 seconds)
2. Squats (30 seconds)
3. Lunges (30 seconds)
4. Butt kicks (30 seconds)
5. High jog (30 seconds)

Circuit #1 (16 minutes)

1. Inverted Rows (with Ultimate Body Press)
2. Turbo Squats
3. Hip Extension
4. Pushups
5. Alternating Reverse Lunge
6. Single-Leg Burpees
7. Shoulder Press (with resistance bands)
8. Jumping Jacks

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit. For the first round perform single-leg burpees using your right leg, and for the second round perform single-leg burpees using your left leg.

Circuit #2 (16 minutes)

1. Dips (with Ultimate Body Press)
2. Lateral Squats
3. Hip Extension
4. Walk-Out Pushups
5. Reverse Lunge
6. Split Squat Jumps
7. Biceps Curls (with resistance bands)
8. Jumping Jacks

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the core circuit. For the first round perform the reverse lunge stepping back with your right leg, and perform the split squat jump with your left leg back. For the second round, perform the reverse lunge stepping back with your left leg, and perform the split squat jump with your right leg back.

Core Circuit (10 minutes)

1. Support Position Leg Raises (with Ultimate Body Press)
2. Y Deltoid Raise (with resistance bands)
3. Front Plank
4. Side Plank
5. Side Leg Raises

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds. For the first round, perform the side plank on your right side (balancing on your right elbow or hand), and the side leg raises with your  legs going to the right side of your body. For the second round, perform the side plank on your left side (balancing on your left elbow or hand), and the side leg raises with your legs going to the left side of your body.

Warm-Up (3 minutes)

1. Jumping Jacks (60 seconds)
2. Squats (30 seconds)
3. Lunges (30 seconds)
4. Butt kicks (30 seconds)
5. High jog (30 seconds)

Circuit #1 (10 minutes)

1. Burpees
2. Alternating Biceps Curls (with resistance bands)
3. Alternating Split Squat Jumps
4. 1 1/2 Pushups
5. Squat + Row (with resistance bands)

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit.

Circuit #2 (10 Minutes)

1. High-Jog + Sprawl
2. Shoulder Press (with resistance bands)
3. Runner Stance Squat Jumps
4. Extended Pushups
5. Alternating Reverse Lunge + High Row (with resistance bands)

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit.

Circuit #3 (10 Minutes)

1. Turbo Jumping Jacks
2. Front Raise + Side Raise (with resistance bands)
3. Tap Squats
4. Close-Grip Pushups
5. Kneeling Lat Pulldown (with resistance bands)

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit.

Core Circuit

1. Leg Raises
2. Hip Extensions
3. Side Plank
4. Front Plank

Perform 30 seconds of each exercise. Do not take any rest between exercises. After performing all four exercises in the series, rest for 30 seconds. Perform a total of four rounds. For the first and third rounds perform the side plank on one side, and for the second and fourth rounds perform the side plank on the other side.

Warm-Up (3 minutes)

1. Jumping Jacks (60 seconds)
2. Squats (30 seconds)
3. Lunges (30 seconds)
4. Butt kicks (30 seconds)
5. High jog (30 seconds)

Circuit #1 (10 minutes)

1. Alternating Split Squat Jumps
2. Supine Hip Extension
3. Tap Squats
4. Forward + Reverse Lunge
5. Alternating Shoulder Press (with resistance bands)

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit. The first round perform the forward + reverse lunge with your left foot planted and stepping with your right leg, and the second round perform the exercise with the right foot planted and stepping with your left leg.

Circuit #2 (4 minutes)

1. Pushups

20 seconds on, 10 seconds off. Repeat for 8 rounds then rest for 2 minutes before moving on to the next circuit.

Circuit #3 (4 minutes)

1. Burpees

20 seconds on, 10 seconds off. Repeat for 8 rounds then rest for 2 minutes before moving on to the next circuit.

Circuit #4 (10 minutes)

1. Mountain Climbers
2. Side Lunge
3. Lateral Squat
4. Jumping Jacks
5. Kneeling Lat Pulldown (with resistance bands)

Perform 40 seconds of each exercise and then take 20 seconds rest as you transition to the next exercise. Perform a total of 2 rounds, then rest for 2 minutes before moving on to the next circuit. The first round perform side lunge stepping with your right leg, and the lateral squat bending with your left leg; and the second round perform the side lunge stepping with your left leg, and the lateral squat bending with your right leg.

Core Circuit (8 minutes)

1. Supine Leg Raises

Perform 40 seconds of leg raises then rest for 20 seconds. Repeat for 3 rounds then rest for one minute before moving on to the plank trifecta.

1. Side Plank
2. Other Side Plank
3. Front Plank

Perform 30 seconds side plank, then 30 seconds other side plank, 30 seconds front plank, then rest for 30 seconds. Perform a total of 2 rounds.

1. Dinky Hand Weights: Perhaps the simplest way to tell if a boot camp runs modern and high quality workouts, or outdated and embarrassingly low quality workouts, is to find out what equipment, if any, you’re required to bring to the workouts. If they ask you to bring light hand weights to the workouts, find a different boot camp because nobody gets results exercising with dinky hand weights.

Dinky hand weights = low quality boot camp.

2. Jogging: If you’re considering joining a particular boot camp in Vancouver, find out exactly how much time they spend jogging each workout. Most boot camp companies won’t put that information on their website, and they’ll understate it if you ask them, but ask anyway because if they say they spend any time at all jogging, that’s a low quality boot camp and you should keep looking elsewhere.

Jogging = low quality boot camp.

3. Crunches: When checking out various boot camps in Vancouver, find out how much time they devote to abdominal crunches and other pointless, and possibly dangerous ab exercises. If you ask me how many crunches we do at my workouts, my answer is we do precisely zero crunches at my workouts. But my workouts are also very high quality and effective. A sure-fire sign of a low quality boot camp program is when you ask how may crunches you’ll be doing, and they respond with a number that’s any higher than “zero”.

Crunches = low quality boot camp.

4. No Guarantee: Boot camp companies who run high quality workouts stand behind those high quality workouts with a solid satisfaction guarantee. After all, if you’re running awesome workouts, there no risk involved to offer a 100% money-back guarantee. Low quality boot camp companies do not stand behind their program with a solid guarantee because doing so would ruin their business when more than half of their customers ask for a full refund after being disappointed with the workouts and with their results.

No guarantee = low quality boot camp.

For more info on how to choose the best boot camp in Vancouver, visit my Vancouver Boot Camp Guide website.