Photo by Michelle Dalton Photography www.michelledaltonphotography.com
(Co-Ed Bootcamps) –
Tuesdays and Thursdays – 6:00 am
Tuesdays, Wednesdays, Thursdays, & Fridays – 8:15am (with Suzanne)
Tuesdays, Thursdays, and Saturdays – 9:00 am
Tuesdays and Thursdays – 6:15 pm
Mondays, Tuesdays, Wednesdays, Thursdays, & Fridays – 4:15pm Plus 5:15pm
** Please call or text Dave at (434) 728-0952 which class you plan to begin with or attend! Thank you!!**
Team Virginia Bootcamp!
Benefits of YOU being a part of Team Virginia Bootcamp!
– Monthly Virginia Bootcamps & Small Groups (Semi-Private Personal Training)
– 3 Weeks to Lean! Healthy Eating Meal/Snack Plan!
– Variety of workouts, training methods, techniques, exercises & every workout is New!
– Alternate exercises for bad backs, knees, wrists, hips, shoulders, etc!
– Strengthening techniques & Stretches for Low-Back, Shoulders, Hips, Wrists, Tendonitis, etc!
– Get Lean, Strong, Higher Energy, Better Balance, more Stamina, stronger Endurance & more!
– Accountability & Motivation!
– Supportive & Friendly Atmosphere!
– We Plan & Think for You! We have the Exercise, Nutrition, & Rest systems for you!
– You will get guaranteed Positive Results!!
(More Bootcamps will be opening soon so please come back here often for updated schedules!)
Please Call or Text (434) 728-0952 to let Dave know which Bootcamps you are planning to attend so enough equipment can be set-up for you!
Call Dave at 1-434-728-0952 to set-up an appt or a tour of the new fitness training facility and for more info!
(First Workout is Completely Free! / Corporate Rates Available!)
Virginia Bootcamp – Bootcamp Group Session Rates
Regular Price $20/Session but…
Limited Time Special Price is only $10/Session per Visit
Limited time only Special: $99 /Month Unlimited Sessions!
What you need to bring?
Your Own Water Bottle, Workout Mat, Workout Clothes/Shoes, Gloves, Towel, Positive Attitude, Ability to Put Forth Some Effort, Promise to Show-Up 2-3 Times per Week, Desire to Work Hard to Change Your Body for the Better!
What is provided for you?
– Nutritional Plans, Equipment (Machines, Rubber Bands, Kettlebells, Dumbbells, Tires, Straps, Cones), Grocery Store Help, Measurements (if requested) at Monthly as long as you attend, Body Toning, Exercise Planning, Stretching, Workout Variety, Weight Loss, Lost Inches, Better Health, Stronger Body, Better Cholesterol, Lower Blood Pressure, Team Training, Fun, Motivation and Results!
Where do we meet?
– THE Warehouse is our Headquarters beside the beautiful River Walk Trail!
Sometimes to mix it up a bit we meet at local school sports tracks/fields, Parks, tennis courts, and River Walk walking and biking trails. Workout area chosen is based on convenience and goals of clients!
FAQ – How Virginia Bootcamp Works!
How do I get Great results with Virginia Bootcamp?
For BEST fat burning and inches losing results plan to attend at least 3 Bootcamps per week and do at least 3 cardio workouts for at least 20-30 min or what you are able to do at your own fitness level (walking, hiking, biking, elleiptical, jogging, etc.) on your Non-Bootcamp days.
How long is a Bootcamp?
Bootcamps are about 45 minutes to an hour. We usually get started with a warm-up, then get into the workout, then light cardio, cool-down, stretch at the end.
Does anyone yell at you or act like a drill sergeant?
No, No, and No! Please know that these Virginia Bootcamps are about us working together as a group, motivating each other, teaming with partners for obstacles and events, gently pushing each other at your own fitness level and HAVING FUN BURNING CALORIES and LOSING INCHES!
What days and times are the Bootcamps?
Please see the Schedule on the homepage. Click on that and find the days and times.
How should Virginia Bootcampers eat? Nutrition?
Dave will give you his Meal and Snack Plans, Grocery Lists, tell you how, when, what, and why to eat after you have begun Virginia Bootcamp.
· 1 Month from now you will be older and probably heavier!
· Get Serious, Act Now and you will Feel Younger and Get Leaner!
· If you’re Serious about Changing Your Body, then Money is not an issue!
· Your Health is Surely Worth the Investment!
There is no other Indoor/Outdoor Bootcamp Group Fitness Program like it in Danville, VA!
Positively Change Your Body Fast!
Have Fun Losing Pounds and Inches!
Come try the Largest Fitness Bootcamp in the area! We have lots of space, lots of equipment, lots of training variety, no boring workouts, fun laughs, supportive environment, and no matter if you are a beginner, an intermediate, or an advanced exerciser we will meet you at your own fitness level!
Your Fitness Blueprint:
The following is your Fitness Blueprint! I have developed this blueprint and use this with all of my One-On-One Personal Training clients, Small Group (Semi-Private) Personal Training clients, and Virginia Bootcamp clients every day! I also do my best to follow this blueprint personally. I hope this gives you an outline of what you can, and should be doing, to get healthier and build a better quality of life!
Exercise: Your Weekly Exercise Plan Blueprint should be as follows:
3 Days of Resistance Training for 30 Minutes with a Day off in between Workouts Example: Monday/Wednesday/Friday Resistance Training Workouts
3 Days of Cardiovascular Training for 30 Minutes with a Day off in between Wkts Example: Tuesday/Thursday/Saturday Cardiovascular Training Workouts
Stretch before, during, and after each of your workouts!
Nutrition: Your Daily Meal Plan Blueprint should be as follows:
Breakfast – (Lean Protein, Complex Carbohydrate, and Water)
Mid-Morning Snack – (Lean Protein, Fruit, and Water)
Lunch – (Lean Protein, Complex Carbohydrate, and Water)
Late Afternoon Snack – (Lean Protein, Fruit, and Water)
Dinner – (Lean Protein, Vegetable, and Water)
Nightly Snack – “Optional if Hungry and up late? (Lean Protein, Vegetable, and Water)
Healthy Grocery List Items to Plug into Your Daily Meal Plan Blueprint
Unsalted Peanuts, Natural Peanut Butter, Natural Almond Butter, Beans, Cottage Cheese, Canned Tuna, Chicken Breasts, Canned Chicken, Whey, Casein, and Soy Protein Shakes (low-carb / low-sugar), Fresh Halibut, Fresh Flounder, Tilapia, Unsalted Almonds, Low Fat or Skim Milk, Unsalted Walnuts, Low Calorie Cheese – Sliced and Stick, Eggs, Tuna Steaks, Low Sugar Yogurt, Buffalo, Bison, Rabbit, Deer/Venison, Soy Nuts, Soy Burgers,
Oatmeal, Cream of Wheat, Whole Grain Breads and Bagels, Sweet Potatoes, Red Potatoes, White Potatoes, Whole Grain or Long Grain Rice, Brown Rice, Whole Wheat Pasta, Veggie Pasta, Kashi Cereals, Quinoa
Apples, Cherries, Peaches, Nectarines, Pears, Bananas, Blueberries, Strawberries, Papayas, Blackberries, Cranberries, Kiwi, Mangos, Plums, Grapefruits, Oranges, Tangerines, Pineapple, Watermelon, Cantaloupe, Honeydew Melons
Fresh, Canned, or Frozen Green Beans, Fresh Cucumbers, Fresh, Canned, or Frozen Spinach, Salad in a Bag, Fresh Lettuce – Iceberg and Romaine, Fresh or Frozen Cauliflower, Fresh or Frozen Broccoli, Fresh, Canned, or Frozen Collard Greens, Fresh, Canned, or Frozen Turnip Greens, Canned or Fresh Asparagus, Tomatoes, Onions, Mushrooms, Green Peppers, Yellow Peppers, Red Peppers, Orange Peppers, Jalapeno Peppers,
Water, Coffee (low sugar/cream), Tea (Low sugar/cream), Fresh or Bottled Herbs and Seasonings without salt/sodium, Bottled Water, Apple Cider Vinegar, Low Calorie Italian Dressing, Balsamic Vinegar, No-Trans Fat Butter – Tub, Stick, or Squeezed, Cinnamon
Rest: Your Weekly Rest/Sleep Plan Blueprint should be as follows:
1) -Get 8 hours of sleep each night!
2) -Take a nap each afternoon, everyday!
3) -Take an hour for yourself each day to just chill and relax with your hobby of choice!