Please wear comfortable sports clothes adapted to the weather and bring a bottle of water, a mat and a smile! If it is your first time and you do not have a mat, no worries, just come by! If you decide to join us regularly you will also need some dumbbells (between 1 - 5kgs depending on your strength), we will discuss this with you after your first session.

Every exercise in the bootcamp can be adapted for any fitness level, so it really doesn't matter how fit (or unfit!) you are as we will always give you different options to ensure you are working hard, but can do the entire workout. We are running Freilager Bootcamps since 2016 and we always have had a mix of beginners and advanced bootcampers. We have built a "small family" of people who enjoy training together, respect and support each other. So, if you are a beginner or restarting your fitness journey after a break, you have nothing to be scared of :) We are happy to welcome and support you!

As long as you have been given the sign off by the doctor and you do not have a serious case of diastasis recti (separation of the abdominal muscles - you can ask your doctor or midwife to check for you), then you are welcome to join the bootcamps. However please inform us that you recently had a baby before your first session as there will be some exercises which we will need to adapt for you. Both Emma and Amparo are qualified prenatal and postnatal fitness trainers and have the knowledge to support you get back in shape after having a baby. In fact, Amparo offers a special app-based fitness program for postnatal needs, you can check it out here: www.fitnow.ch If you have no, or very little experience with exercise, then we would recommend that you start with a gentler form of exercise, and join us at the Bootcamps when you feel ready. Get in touch with us to discuss your situation and options.

If you are pregnant and have the ok from your doctor, you will be able to continue your regular exercise routine during the first trimester. If you have little experience with exercise, then Freilager Bootcamps is not the right place to start if you are pregnant. However, if you exercise regularly, please get in touch with us before you join to discuss if our bootcamps are suitable for you. Both Emma and Amparo are qualified prenatal and postnatal fitness trainers and have the knowledge to support answer questions regarding fitness during pregnancy. Amparo also offers an app-based fitness program for pregnancy, check it out here: www.fitnow.ch Both Emma and Amparo are qualified prenatal and postnatal fitness trainers and have the knowledge to support you in understanding your exercise options during pregnancy, as well as provide options during our trainings for the first trimester. From the second trimester onwards, bootcamps are not suitable for pregnancy training.

Prices can be found on the Prices page. Your first trial session is just CHF 10.-!

If you know your limitations, have been given sign off by your doctor / physiotherapist to exercise and can explain to us what you can and cannot do, then in most cases you will be able to join the training. Please contact us to discuss your specific case. Note that this is quite an intense training and is not a rehabilitation class.

By signing up and joining a class, you agree to the Terms and Conditions of Freilager Bootcamps