If you're looking for a fitness program that will push you hard, one that will deliver a great workout five days a week (Monday - Friday), but won't cost you an arm and a leg -- then we might be what you are looking for. We, the Herndon Fitness Renegades, run a bootcamp style fitness program where we push a tough regimen each day -- all for the low, low cost of nothing. Yep, it's free to join and there are no monthly dues or charges -- we're not-for-profit and we require no paperwork or commitment. We're a self-driven class that welcomes new members with open arms and we guarantee you a great workout. What do you have to lose?

Check out our website here for more information and feel free to contact us if you need more information. We welcome newbies any day. Why, you may ask? Because we have found that it's easier to motivate and succeed when others are suffering exercising alongside us. There's strength in numbers, as the saying goes. So come on out, most of us don't bite ... and those that do have had their shots. And one more thing, we think you'll enjoy the comraderie as well -- we do try to have some fun along the way.

Originally we were part of the Sergeant's Program, but for one reason or another, we never achieved the numbers needed by that program to keep it viable ... so they disbanded our "outpost". Rather than fading away, we decided to continue on our own with the Sergeant's Program's blessing. We have been on our own since the beginning of 2008 and we are now growing. This might be due, in part, to the cost of the program -- nothing. As we said, it's completely free.

Those of us who made the original decision to try to continue on our own, did so because we truly found this style of exercise program to be effective. We all found that a good instructor helped us push ourselves and we all received a better workout as a result. Further, we all had learned enough between us to understand what makes a good workout. So now, those of us who are so inclined, take turns being that instructor. It has worked well for us and we believe it will work for anyone else who is ready to give it a chance. Give us a week and we think you will agree.

“No slackers allowed.”

We run a boot-camp style program where the instructor-du-jour leads the group through a one hour program. We have a loose framework to our program in that we concentrate on lower body on Mondays and Fridays, upper body on Tuesdays and Thursdays and we do a long run on Wednesdays. Within that basic structure, each day's routine will vary depending upon the whim of the instructor of the day.

Our weekly schedule runs as follows:

• Monday: Lower Body
• Tuesday: Upper Body
• Wednesday: Long Run
• Thursday: Upper Body
• Friday: Lower Body

During a normal workout, we will usually warm-up, stretch, workout, cool down and then stretch again. Each workout (except the long run) typically includes calisthenics and exercises with dumbbells.