Bootcamps

Strength and fitness come from extra effort and new challenges, and Badass Boot Camps deliver! Whether it's at Doak Campbell Stadium at FSU, the local high school track or The Powermill Sports Facility, Shannon pushes her boot campers through an ever-changing hour of cardio, strength drills, core work, and full-body muscle building. The hour flies by, and your Badass gets better! One regular attendee shaved 8 minutes off her personal best 15k, thanks to all those runs up and down the stadium steps. Another went from doing just 5 pushups to 40 in a row. How much stronger can you get? Each hourlong session is $10, or 5 sessions for $45. Sign up on the Badass Fitness Facebook page for weekly updates on the Badass Boot Camp schedule.

About Shannon's
Badass Fitness Boot Camps

They move quickly. They're always fun. They're always changing. And they're always a challenging workout for your entire body.

Consider the elements of a typical bootcamp:

1. Cardio: Get your heart rate going with jogging, sprint drills, mountain climbers, jumping jacks and high-knees.
2. Lunges: Strengthen your quads, glutes and core with walking lunges, plie lunges, curtsy lunges. High reps, high results.
3. Squats: More strength and sculpting for the glutes and lower back.
4. Pushups: Work your chest, arms, and core with this military favorite!
5. Triceps: Whether it's dips off a bench or close-grip pushups that isolate the triceps, these will get your arms stronger and more sculpted.
6. Running stadiums: Doak Campbell is 85 steps from bottom to top. Run these 5 or 6 times, and you're torching calories while strengthening the quads and calves.
7. Track and stadium ramp drills: Build up endurance and speed with paced 400m track loops and sprint drills up and down the Doak ramps.
8. Abs: Get your own 6-pack from Shannon "six-pack" Colavecchio with a series of crunches, planks, and pilates moves.