How do you cater for different fitness levels?
We empower you to customise. No one should feel pushed to do an exercise that doesn’t feel right for them or that they don’t want to do. We encourage your brilliant individuality and accept you wherever you are on any given day.
Most exercises we do for 50-60 seconds before a short 20-second break. Here are a few ways we help you to customise.
If it’s a cardio move you can always step/march the move with no jumping or impact.
If we’re using weights then you can select a lighter weight
If there are short runs in the class you can choose where to put your ‘run to’ cone or choose to skip the run and do something static instead
We encourage you to miss out on exercises that either don’t feel good or that you don’t like and instead take a breather or do an alternative move.
We're encouraging and supportive teachers so no shouting is required at bootcamp. We really do have complete beginners in our classes and we help them to come to love bootcamp.
I’m a complete beginner, will I be ok?
We welcome all fitness levels. Even complete beginners who may say “I couldn’t run 50 yards for a bus”. The classes are structured in such a way that you can gently gather fitness and strength alongside others who are fitter than you. We always have some complete beginners in every class. Adaptations are given for beginners, base level, intermediate and advanced. We have varying weights and strength categories. If we’re running there are always short, medium, and longer runs. The group is extremely welcoming and inclusive.
I’m fit already, will the class be challenging for me?
Yes! Just trust us on that. Come and find out how we make that happen.
What about bad weather?
We don't cancel classes for bad weather, we adapt the workouts instead (no lying on the floor for example and not much running type stuff), being out in all the elements is a big part of bootcamp and it is exhilarating. Having said that we did cancel once when a lightening storm was directly overhead and once or twice when the ground was so waterlogged it wasn't safe. But conversely we have done some bootcamps where you can be so wet that you could have taken a shower in your clothes. The cancellation window is 5 hours so plenty of time to review the forecast and decide if the expected weather is not for you :)
What should I wear and bring?
Layers are really important. The heath can be windy so arrive with an extra layer and in the winter an optional hat and gloves. In the winter it’s also important to arrive in a winter coat that you can take off once you warm up. This is especially important for after the workout as well. Gloves are handy as every workout you will have your hands on the ground. Bring a water bottle with you. In the summer you’ll want a large water bottle. Some people bring a towel to use as a mat (mats do tend to blow around a bit).
What are the different class types?
Fun Run & The Wall - similar to our usual bodyweight workouts but instead of running to a cone and back we travel as a group across a field. Then stop and do more body weight .. repeat until we reach the Greenwich wall .. then more intervals using wall (think wall sits) and then we head back. We don’t run more than 100m at once and there are always options to cut corners or catch up slowly so it’s ok if you’re new to running. If you’re already a speedy runner, well there is more time to do the intervals as you’ll arrive first at the designated spot.
Bodyweight - A full body workout combing strength, mobility and balance exercises alongside some running with a background playlist of awesome tunes.
Circuit Training - A fully body workout using equipment. Visit 6 exercise stations with your group each providing a difference type of exercise and equipment. We use battle ropes, sandbags, kettlebells, bands, pull up bars, dip stations, paralette bars and ab rollers. Suitable for all fitness levels. Wipes and handgel will be provided to clean equipment between stations.
Intensity, bands and abs - 50% of this workout is high intensity, high impact cardio, 25% is strength work with bands and 25% abs. So we do 1 minute intensity, 1 minute bands, back to 1 minute intensity, 1 minute abs - for the whole class. Everyone has thier own resistance band for the class so we’re not sharing equipment in this class. This class has a background music of 140BPM so it’s pretty upbeat to help you push as hard as you would like to.
Strength V Cardio - A bodyweight workout where you move between strength moves and cardio moves 1 minute at a time. Our instructors always bring along an uplifting music playlist for you to keep you going.
Kick/Box/Abs/Skip - 50% of this class is partner work with a large kick-punch pad. Mostly we kick, not too much boxing, and for this reason you don’t need special boxing gloves. We encourage movement for fitness rather than power. We do advise wearing cotton/wool gloves though just to protect your hands from the cold pad and make it easy to hold onto when you are holding it. The other 50% of the class is cardio and abs, often with skipping ropes.
Sculpt - A workout designed for women in their 50’s and 60’s - though anyone can book this class. The class uses movements to enhance strength, flexibility, balance, co-ordination and includes low-impact cardio.
I have an injury, is it possible to skip certain exercises?
Absolutely, we encourage you to gently rehab any injuries with great care. Whenever possible we will give you alternative exercises or you can just sit one out.
How do I join?
For class bookings go to our timetable and select a class and you will be shown the membership options.
To join shred click here.
Do you have an app?
Yes, once you have purchased a membership, you will be able to log into the TeamUp app on your smartphone.
Do I need to book classes?
Yes! You do need to book classes. You can book classes 7 days in advance.
Can I cancel a booked class?
You can cancel booked classes up to 5 hours before the class.
What if I cancel late (in less than 5 hours)?
If you have a class card you will lose a class.
Do you have a waiting list if the class is full?
Yes, we do. When you go to book a full class you will be offered the waiting list. Up until 1 day before the class wait list, customers are added automatically to the class when spaces become available. On the day itself if a space becomes available the waitlist is emailed one at a time 15 minutes apart. Please be aware that if you miss your 15min window you are removed from the waiting list so please check your emails so that you don’t miss out. There are almost always cancellations around lunchtime for the evening classes and there are almost always cancellations on Friday and Saturday evenings for the weekend classes.
How long will it take to see results?
That depends on how often you attend and your diet. Even doing just one class a week you will notice strength gains after 3 classes. Attending 2-3 classes weekly you’ll very quickly become stronger and more flexible. If you want to re-shape or lose weight then your diet will also be an important factor (see below about nutrition).
Do you offer nutrition plans?
Yes, our Shred Programme offers you the chance to learn an effective way to reduce body fat. Click here if you’d like to know more. We have a social media account specifically for our shred team @theshredprogramme
What can I expect at the workouts?
The best thing about Blackheath Bootcamp is the variety of the classes, they’re always changing. To get an idea of the things we do have a look at our social media pages for photos and videos @blackheathbootcamp.
Is there any parking at the location?
Yes, it’s possible to park on South Row right next to bootcamp. It’s free of charge weekdays after 7pm and it’s free of charge on Sundays. You do have to pay on Saturdays and in the daytime prior to 7pm on weekdays, it’s metered parking and is approximately £1.80 per hour. The app for phone payment is Paybyphone and the location is 803785.
What ages are participants?
Really varied, our youngest participant allowed is 14 and the oldest are in their 70’s. It’s a great community to be a part of. There is no ‘age’ here. Children aged 14-16 need to be accompanied by an adult.
How do I keep in touch with what’s going on?
Please also follow us on social media, see the links at the bottom of this page. Our handle is @blackheathbootcamp.
Do I have to commit to a time period?
No, we have participants who join us for both occasional and regular classes. You can dip in and out as it suits you.
Do you have questions that aren’t answered here?
We welcome your email, click here to email us.