Frequently Asked Questions

Below are some common questions that we receive from Capital City Boot Camps prospects:

1.) When are boot camp classes offered? What does each class consist of?

Capital City Boot Camps offers 45-minute express workouts for busy professionals that run Monday-Friday. We offer 2 convenient training locations: Pioneers Gymnastics (75th & Pioneers) and Central Lincoln (43rd & O St). All campers are required to select one class time and location for each phase of boot camp. Below is a list of our current bootcamp offerings:

Pioneers Gymnastics Class Times (75th & Pioneers):

5-5:30am XPRESS Boot Camp- M,W,F
5:45-6:30am- Fitness Boot Camp- M,W,F
5:45-6:30am- Metabolic Training- T,Th

CCBC Gym Class Times (4327 O St):
9-9:45am- Fitness Boot Camp- M,W,F
4:30-5:15pm- Fitness Boot Camp- M,W,F
5:30-6:15pm- Fitness Boot Camp- M,W,F
5:30-6:15pm- Metabolic Training- T,Th
6:30-7:15pm- Fitness Boot Camp- M,W,Th
7:30-8:15pm- Fitness Boot Camp- M,W,Th

Arrival Time: Each boot camp instructor will arrive on location and open the doors 15 minutes before the official start of the workout. Campers are expected to use this time to go through their own personal improvement routine. This is also time to discuss any questions, comments, or concerns with the on-site trainer before the start of the workout.

Please know that our main focus is keeping our campers safe and healthy. Thus, each class begins with a complete, state-of-the-art warm-up emphasizing mobility and activation to best prevent unwanted injury and to allow for a more effective workout. Thus, late arrivals will not be allowed to workout without a proper warm-up. Campers who are chronically tardy will be subject to membership suspension or termination on a case-by-case basis.

Departure Time: Each boot camp instructor will remain for up to an extra 10-15 minutes following the completion of each 45-minute session to address any remaining personal questions or concerns.

Campers are also highly encouraged to use this time to perform their post-workout routine consisting of corrective stretching and self-massage to best prevent nagging aches and pains and reduce soreness between workouts. However, this program caters to busy professionals, and we do understand if you need to leave immediately at the end of each workout. In this case, campers are expected to perform their post-workout routines at another time for best results.

2.) How long is each boot camp?

2011 CAPITAL CITY BOOT CAMPS CALENDAR

Below is our final 2011 on-site training calendar for both semi-private AND bootcamp training. Our fitness membership programs operate on a 3-weeks on, 1-week off training schedule. This format is scientifically proven to maximize training results while providing for the necessary pre-planned mental and physical regeneration for long-term success and injury prevention. The sole exception to this format is a 2-week end of year break during the busy and stressful Holiday season to provide complete recovery from a solid year of training.

Phase # 1 – January 3rd to January 21st
- Orientation: Sunday, January 2nd @ 10am

Phase #2 – January 31st to February 18th
- Orientation: Saturday, January 22nd @ 10am

Phase #3 – February 28th to March 18th
- Orientation: Saturday, February 19th @ 10am

Phase #4 – March 28th to April 15th
- Orientation: Saturday, March 26th @ 10am

Phase #5 – April 25th to May 13th
- Orientation: Saturday, April 16th @ 10am

Phase #6 – May 23rd to June 10th
- Orientation: Saturday, May 14th @ 10am

Phase #7 – June 20th to July 8th
- Orientation: Saturday, June 11th @ 10am

Phase #8 – July 18th to August 5th
- Orientation: Saturday, July 9th @ 10am

Phase #9 – August 15th to September 2nd
- Orientation: Saturday, August 6th @ 10am

Phase #10 – September 12th to September 30th
- Orientation: Saturday, September 3rd @ 10am

Phase #11 – October 10th to October 28th
- Orientation: Saturday, October 1st @ 10am

Phase #12 – November 7th to November 25th
- Orientation: Saturday, October 30th @ 10am

Phase #13 – December 6th to December 16th
- Orientation: Saturday, November 26th @ 10am

***END OF YEAR 2-WEEK BREAK: Training resumes on Monday, January 2nd!

NOTE- There is no training on the following holidays:

1.) Memorial Day

2.) Independence Day

3.) Thanksgiving Day

3.) How does the 1-week free trial process work?

Capital City Boot Camps is an invite-only membership program. We use the 1-week tryout to assess if our program is the right long-term fit for each trial member. If you are in fact invited to join our exclusive program you will have the ability to choose from several membership options based on your current schedule and budget.

Tryouts are only offered within the first week of each phase of boot camp out of fairness to current members. All trial members must complete and submit an initial boot camp registration prior to the outlined registration deadline before each phase of boot camp. Please refer to the FREE 1-Week Tryout Information for more details.

Lastly, all interested trial members must attend a mandatory initial boot camp orientation. This orientation is meant to assess the current fitness level of each new trial member and answer any questions or concerns prior to the first workout of the new phase of camp. Please refer to the Class Schedule and Annual Training Calendar for more details.

4.) How do I get invited into the program?

During the one-week trial, we expect each trial member to attend ALL 3 available workouts. This shows us that you are serious about getting results. Exceptions will be made on a case-by-case basis if the on-site trainer is provided with advanced notice of an impending scheduling conflict.

However, attendance alone does not guarantee an invite to our program. We want to see that you are having fun and are bringing positive energy to the group. Complainers and whiners are NOT welcome!

Bottom line- if you make as many workouts as you can, work hard, and bring a positive mental attitude, you will put yourself in the best position to gain admittance to our program.

Note: If you have received a specific membership giveaway through a charity event or some other special promotion, the invite process will not apply until the end of this extended trial. Please make sure to hand in your special trial card with your initial registration form prior to boot camp orientation.

5.) How much does the program cost?

Capital City Boot Camps is a monthly membership program. Campers are required to commit to either a 3, 6, or 12-month billing agreement at a membership level that best caters to their schedule, goals and budget as outlined below. Please note the big savings on our boot camp package offerings that are provided to campers who sign-up for a 12-month billing agreement:Capital City Boot Camp Membership Options and Rates

Compare to $540/month of personal training (9 personal training workouts/month at the typical $60/session rate) for the same length of commitment!

3-Month Capital City Boot Camp Agreement:

The HARDCORE Package- 5 Workouts/Week + Rapid Results Package - $279/month

The Rapid Results Package- 3 Workouts/Week Based on 3-Weeks On, 1-Week Off Calendar $179/month

The Busy Person Package- 2 Workouts/Week Based on 3-Weeks On, 1-Week Off Calendar $129/month

6-Month Capital City Boot Camp Agreement:

The HARDCORE Package- 5 Workouts/Week + Rapid Results Package - $249/month (Save $30)

The Rapid Results Package- 3 Workouts/Week Based on 3-Weeks On, 1-Week Off Calendar $149/month (Save $30)

The Busy Person Package- 2 Workouts/Week Based on 3-Weeks On, 1-Week Off Calendar $99/month (Save $30)

12-Month Capital City Boot Camp Agreement:

The HARDCORE Package- 5 Workouts/Week + Rapid Results Package - $219/month (Save $60)

The Rapid Results Package- 3 Workouts/Week Based on 3-Weeks On, 1-Week Off Calendar $119/month (Save $60)

The Busy Person Package- 2 Workouts/Week Based on 3-Weeks On, 1-Week Off Calendar $79/month (Save $50)

6.) What do I bring to class?

Each camper is expected to bring the follow items to each workout:

- A water bottle or approved workout drink with shaker bottle

- A personal wipe down towel

- A great work ethic!

7.) What do I wear to class?

You should wear comfortable, breathable clothing. Please make sure to wear clothing that is not too big- we need to see your body move at different joint positions during the workout so we can best assess your form and technique and make the necessary corrections.

In addition, please wear shoes that are designated for athletic purposes- often referred to as running, cross-training, basketball, or tennis shoes. Some common brands are Nike, Adidas, New Balance, Brooks, Asics, etc. Please feel free to ask your on-site trainer for his/her recommendations for proper footwear for boot camp workouts.

8.) How do I receive updates, emails, etc?

All campers will be provided with a welcome folder at the initial boot camp orientation. Among other things, you will be provided with a step-by-step process to sign-up for our Capital City Boot Camps newsletter in order to receive all key program information and updates.

9.) How does nutrition factor into the program?

Our goal is not to overwhelm, but rather to ease you into adopting healthier dietary habits for long-term success. All trial members will receive a complimentary nutrition quick-start plan that will provide basic introductory nutrition guidelines to get the ball rolling in the right direction.

At the end of the tryout period, all new paying members will be eligible for our monthly grocery store tour and nutrition seminar. It is here where we will explain the tenets of sound nutrition for optimal health, performance, and body composition.

In addition, new paying members will be provided with The Carb Rotation Diet from Registered Dietician Jayson Hunter consisting of a monthly done-for-you belly fat-burning meal plan.

10.) What is the different between semi-private training and bootcamp training?

Our Semi-Private Training Services Provide:

- 45-minute workouts that cater to busy professionals looking for flexible scheduling, progress tracking, and state of the art custom program design

- GREATER attention, support, motivation, and accountability in pursuit of your goal(s).

- More intimate workouts that accommodate up to 5 clients per session with a sliding payment scale that makes the cost of each session more affordable as the session fills up (see semi-private pricing below)

Our Fitness Boot Camp Program Provides:

- 45-minute express boot camp-style workouts before, mid morning, and after work for busy men and women seeking a more cost-effective fitness solution to burn fat and lose weight fast.

- This high-intensity interval training program features total body workouts with a core emphasis that will match you with the appropriate exercises for your current fitness level in a fun and exciting team environment of 10-20+ people.

Where bootcamp workouts provide a larger focus on metabolic circuit training for rapid weight loss, semi-private workouts combine metabolic circuit training PLUS a strength training component to boost lean muscle gain and athletic performance.

In addition, semi-private sessions pay greater attention to corrective stretching and self-massage to accelerate results and bolster injury prevention.

Finally, semi-private training clients have access to more unique training tools and exercise options that are not logistically possible in the large group format of bootcamp workouts.

Semi-Private Training VSBootcamp Training
Length of Workout45 Minutes 45 Minutes

Times of DayM, W, F , On-Demand M, T,W,Th,F at 5:45am
or M,W,F 9am or 5:30pm

Clients/Workout 1-5 10-20+

Training Components Fat Loss and Lean Muscle Gain, Fat Loss

More Exercise OptionsGreater

Emphasis on Strength,

Flexibility and Recovery

Support and Accountability Quarterly 30-Minute Coaching Calls, Members-Only Website & Forum

Monthly Progress Tracking, Access to Trainer 10-15 min.

Members-Only Website and Forum, before & after each workout, and

Access to Trainer 10-15 minutes Unlimited Email Access

before and after each workout, and

Unlimited Email Access

Nutrition Quarterly Customized Nutrition Plan Access to Registered Dietician- and Access to Registered Dietician- Approved Meal Plans and

Approved Meal Plans and Monthly Monthly Grocery Store Tour

Grocery Store Tour and Nutrition & Nutrition Seminar

Seminar

See below for our semi-private membership options and rates:

3-Month Semi-Private Training Agreement

Compare to 9 bootcamp workouts/month at $179/month for the same length of commitment!

1 Person/Workout: 9 Sessions/Month at $50/session$450/month

2 People/Workout: 9 Sessions/Month at $40/session$360/month

3 People/Workout: 9 Sessions/Month at $35/session$315/month

4 People/Workout: 9 Sessions/Month at $30/session$270/month

5 People/Workout: 9 Sessions/Month at $25/session $225/month

6-Month Semi-Private Training Agreement

Compare to 9 bootcamp workouts/month at $149/month for the same length of commitment!

1 Person/Workout: 9 Sessions/Month$405/month (save $45)

2 People/Workout: 9 Sessions/Month$315/month (save $45)

3 People/Workout: 9 Sessions/Month$270/month (save $45)

4 People/Workout: 9 Sessions/Month$225/month (save $45)

5 People/Workout: 9 Sessions/Month $180/month (save $45)

12-Month Semi-Private Training Agreement

Compare to 9 bootcamp workouts/month at $119/month for the same length of commitment!

1 Person/Workout: 9 Sessions/Month $360/month (save $90)

2 People/Workout: 9 Sessions/Month $270/month (save $90)

3 People /Workout: 9 Sessions/Month$225/month (save $90)

4 People /Workout: 9 Sessions/Month$180/month (save $90)

5 People /Workout: 9 Sessions/Month $135month (save $90)

CALL US TODAY AT 402-405-2797 TO LEARN MORE ABOUT SEMI-PRIVATE TRAINING AND TO REQUEST A TRAINING TIME FOR YOU AND YOUR FRIENDS!