At Ravenscourt Bootcamp our focus is on bodyweight conditioning.
All sessions start with a 10 minute warm up that includes running and range of other movement patterns (weaving, changing stride length, acceleration/deceleration, skipping, side stepping, high knees, heel kicks), upper body warm up (push ups, tricep dips, simple yoga down dog sequences), spinal stretches/releases and mobility exercises/stretches. At the end of sessions we always cool down with 5 minutes of stretches and releases.
The body of the class consists of a diverse combination of circuits, team exercises, partner exercises (currently removed), tabatas, challenges and games. Most sessions have some sort of teamwork component and members are always encouraged to support one another.
We work through all the main body weight exercises for upper body, lower body and abdominal strength and endurance. While we primarily use bodyweight, we also use resistance bands, resistance from partners, skipping ropes, raised surfaces/benches, balls and boxing kit (equipment and use of surfaces all currently removed). Ground work is done on mats and in winter we work mud-free off the grass on the raised areas.
PLEASE NOTE: from March 2020 onwards pair exercises have been removed and no equipment is shared. People need to bring their own mats and regular members need to buy or borrow resistance bands. We are fully compliant with social distancing and hygiene guidelines.
All exercises are scaleable, so can be made more challenging or regressed/substituted as required for each member’s workout needs. Sessions are varied to keep members mentally and physically on their toes.
Ravenscourt Bootcamp is owned by Ravenscourt local Adele Andersen, an unnecessarily energetic Australian fitness professional who absolutely adores group exercise.
Adele has been teaching group exercise classes (Cycle, Body Combat, Body Pump and Body Balance) in west London gyms for 12 years and has been teaching bootcamp in Ravenscourt Park since November 2012. She is also a fully qualified personal trainer.
She brings infectious energy, varied exercise plans, a spirit of camaraderie and relentless encouragement to class and ensures cover instructors are similarly supportive to members.
Adele also keeps an eye on what members are up to outside bootie and enjoys arranging social and cultural events celebrating the many talents of the RBC community.
She can often otherwise be found in local cafes working on Apocalypse Survival Training, a ground breaking entertainment fitness app from her start-up company Imaginactive. Both companies share her overriding philosophy of making fitness fun.
Sylvia was one of those strange girls at school who looked forward to PE, enjoying rugby, tennis, gymnastics, swimming, discus and track to name few. She kept up her sports throughout college and university before starting to teach body conditioning and circuits classes for gyms.
Sylva is also part of the Great British Power lifting Federation. She started competitively powerlifting a year ago and soon after qualified for the Womens British Classic Championships. Her current stats are an impressive bench 97.5kg, squat 130kg and deadlift 155kg.
Sylvia first came to Ravenscourt Bootcamp as a cover instructor for Adele, but was immediately adored by the classes. She has a brilliant way of motivating the classes and is always driving them to get one more rep!
Bonnie has been leaping about in one form or another ever since she can remember, from playing junior rugby at the age of seven to later representing Suffolk county in hockey and cross country. More recently Bonnie has been trying her hand at everything from calisthenics to boxing and yoga.
A qualified personal trainer, Bonnie specialises in functional fitness, opting for pilates-inspired, bodyweight exercises with a particular focus on core strength and mobility. Bonnie is our beloved on-call cover teacher and is known for slowing the pace of classes and encouraging participants to focus on balance, coordination, flexibility and more.