It’s that time of the week again – FREE Workout Video of the Week!

This week I’m going to change it up a little.

We started a new phase in our boot camps using a 20:10 Tabatas High-intensity Interval Training (HIIT) format.  The original study that helped put high-intensity interval training (HIIT) on the map was the Japanese study by Dr. Tabata and his colleagues.  Since then, more and more research has proven the benefits of high-intensity interval training (HIIT) on weight loss and fitness.

20:10 Tabatas High-intensity Interval Training (HIIT) boot camp workouts are generally structured as follows:

You will alternate between 20 seconds of work and 10 seconds of rest/transition for each exercise within the circuit.  Every 4 minutes of work is followed by 1 minute of rest.  You will perform 4 circuits for 20 total minutes.

Your ultimate goal is to be able to perform at least 10 reps per set for each exercise or perform an isometric hold for the full duration for each exercise within the circuit.  Once you accomplish this, seek to increase loading or progress to a more advanced exercise variation.

Of course, I power my boot camp workouts with Workout Muse to really get things cranking.

Now, because of the structure of the workout it wasn’t really feasible for me to video my Look Great at the Lake Boot Camp class like I normally do.  So, instead, I’m going to share with you a full length version of the Onlive Video Boot Camp workout video!!  This will give non-members a chance to see exactly what you get when you join – by the way, you can really test the program out with a 1-month trial by going to www.OnlineVideoBootCamp.com.

OK.  Enough talk.  Let’s get after it!

Station 1

Deadlifts Variation

Station 2

Split Stance Overhead Press Variation

Split Stance Biceps Curl Variation

Station 3

Body Weight Squats Variation

Station 4

Tight Rotations

Side Shuffle Variation

Enjoy the workouts and if you’re not already a member, give our ONE-MONTH TRIAL a go!

Have Faith & Take Action!

Justin Yule, B.S., CPT, YFS

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – For a FREE 2-week Trial to the area’s number one weight loss & fitness boot camp visit www.LookGreatAtTheLakeBootCamp.com

P.P.S. – For a $9 30-day Trial to the first and number one Online weight loss & fitness boot camp visit www.OnlineVideoBootCamp.com

It’s the end of our second week in the new boot camp format – week 2 of 30:30 5-exercise Circuits.

I’m out of town today visiting my parents so I wasn’t able to film class.  I did get word that everyone kicked butt as usual.  Janell said she had a blast teaching this week, and she was really inspired by the dedication and effort of our Look Great at the Lake Boot Camp members.

Well, I didn’t want to leave you hanging without a workout video so I’m going to provide you with a copy of the Online Video Boot Camp version.  Note:  VBC members, don’t follow this workout today.  Your schedule is actually one week behind.  Go to the membership site and follow the one there.  You’ll find the different fitness level variations there.

30:30 5-exercise Circuit

Perform each exercise in the circuit for 30 seconds followed by a 30 second rest and transition.  Be sure to select a resistance/exercise variation that limits you to 6 – 15 reps per 30 second set.

Exercise 1:  2-arm High Pull Variation

Exercise 2:  Push-up Variation

Exercise 3:  Burpee Variation

Exercise 4:  Alternating Horizontal / Wide Row

Exercise 5:  Side Pillar Variation w/Reach & Rotate

Now, GET AFTER IT!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – For a FREE 2-week Trial to the area’s number one weight loss & fitness boot camp visit www.LookGreatAtTheLakeBootCamp.com

P.P.S. – For a $9 30-day Trial to the first and number one Online weight loss & fitness boot camp visit www.OnlineVideoBootCamp.com

I couldn’t resist posting another Freaky Fat Loss Halloween Pumpkin Workout.  I’ve got a new format for you with new exercises.  Just like the last one it’s KILLER.

Before you watch the video, let me give you the latest update on Onlive Video Boot Camp.

WE GO LIVE MONDAY, NOVEMBER 2!

I can’t even begin to tell you how excited I am about the launch of this new program.  It’s going to be the best online personal training program on the internet.  No where else will you have access to full-blown workout videos that are fresh every single day, not too mention all the other perks that come with membership.  And the price, you simply can’t beat it.  You can literally get started for $9 dollars!

I’ll get more info out to you over the weekend so you can keep getting after those weight loss & fitness goals first thing Monday.

Until then, enjoy this FREE Onlline Video Boot Camp Workout – Pumpkin style:

Last reminder:  The Freaky Fat Loss Halloween Charity Boot Camp for Susan G. Komen for the Cure, MN is tonight at 7:30 PM at the Chanhassen Rec Center.  YOU MUST REGISTER HERE.

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

Today’s FREE Online Video Boot Camp Workout is a holiday treat.  It’s all done with – you guessed it – a pumpkin.

Here’s the latest update on Online Video Boot Camp:

The site is looking good.  I saw the design template on Saturday, and I’m really happy with it.  I’ll be loading content up this week and we should be all set to go for November 1st!

In the meantime, I will continue to provide you with Online Video Boot Camp for FREE via my blog. That’s right! It’s yours FREE!

The free version will run here on my main blog. Workouts will be added every Monday, Wednesday and Friday for you to follow. I’ll add the Tuesday & Thursday Core Workouts in the full membership program when that’s up and running.

Now, because the videos will be on my main blog they’ll be mixed in with my other daily posts. No problem. If you scroll down the left side you’ll see Categories. Just click on Video Boot Camp to access all the workouts. I’ve also numbered them so they would be easier to find as well.

After you check out the Freaky Fat Loss Halloween Pumpkin Workout be sure to make your $10 donation to Susan G. Komen for the Cure, MN at www.FreakyFatLossWorkout.com.

We’ve got a great workout planned.  I hope to see you there.

Here’s just a glimpse at what we’ll be doing at the Freaky Fat Loss Halloween Charity Boot Camp for Susan G. Komen for the Cure, MN.

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

Here’s the latest update on Online Video Boot Camp:

The site is looking good.  I saw the design template on Saturday, and I’m really happy with it.  I’ll be loading content up this week and we should be all set to go for November 1st!

In the meantime, I will continue to provide you with Online Video Boot Camp for FREE via my blog. That’s right! It’s yours FREE!

The free version will run here on my main blog. Workouts will be added every Monday, Wednesday and Friday for you to follow. I’ll add the Tuesday & Thursday Core Workouts in the full membership program when that’s up and running.

Now, because the videos will be on my main blog they’ll be mixed in with my other daily posts. No problem. If you scroll down the left side you’ll see Categories. Just click on Video Boot Camp to access all the workouts. I’ve also numbered them so they would be easier to find as well.

Here’s your workout for the day:

The workout uses a 50:10 format where you perform each exercise for 50 seconds with maximum effort followed by a 10 second rest/transition for a total circuit time of 5 minutes.  Rest 1 minute and repeat for a total of 5 rounds equaling a 20-minute workout.

Exercise #1: Deadlift

Exercise #2: Chest Press

Exercise #3: Split Squat

Exercise #4: Bent Row

Exercise #5: Posterior Overhead Reach & Step

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

Here’s the latest update on Online Video Boot Camp:

I FIRED the company that was supposed to get it up and running.  The delays and terrible customer service were just too much to bear.  Have no fear though.  I signed a contract with the best company in the business the other day, and it’s looking good.  It’s big bucks, but it will be well worth it.  I’m super-excited to work with them.  The best part – I can actually call and talk to a human being when I need help

They promise to have a rough site up and running by the 1st of November.  In the meantime, I will continue to provide you with Online Video Boot Camp for FREE via my blog. That’s right! It’s yours FREE!

The free version will run here on my main blog. Workouts will be added every Monday, Wednesday and Friday for you to follow. I’ll add the Tuesday & Thursday Core Workouts in the full membership program when that’s up and running.

Now, because the videos will be on my main blog they’ll be mixed in with my other daily posts. No problem. If you scroll down the left side you’ll see Categories. Just click on Video Boot Camp to access all the workouts. I’ve also numbered them so they would be easier to find as well.

Here’s your workout for the day:

The workout uses a 30:30 format (same format as Workout #7) where you perform a strength exercise for 30 seconds followed by an active recovery cardio exercise for 30 seconds.  We’re going to perform 5 different strength exercises to target 5 major movement patterns – Double Leg, Pull, Single Leg, Push, Core.

Exercise #1: Front Squat

Exercise #2: High Row

Exercise #3: Single-legged Deadlift

Exercise #4: Overhead Press

Exercise #5: Side Pillar (Core Hold)

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

Here’s the latest update on Online Video Boot Camp:

I FIRED the company that was supposed to get it up and running.  The delays and terrible customer service were just too much to bear.  Have no fear though.  I signed a contract with the best company in the business today.  It’s big bucks, but it will be well worth it.  I’m super-excited to work with them.  The best part – I can actually call and talk to a human being when I need help

They promise to have a rough site up and running by the 1st of November.  In the meantime, I will continue to provide you with Online Video Boot Camp for FREE via my blog. That’s right! It’s yours FREE!

The free version will run here on my main blog. Workouts will be added every Monday, Wednesday and Friday for you to follow. I’ll add the Tuesday & Thursday Core Workouts in the full membership program when that’s up and running.

Now, because the videos will be on my main blog they’ll be mixed in with my other daily posts. No problem. If you scroll down the left side you’ll see Categories. Just click on Video Boot Camp to access all the workouts. I’ve also numbered them so they would be easier to find as well.

Here’s your workout for the day:

The workout uses a 30:30 format where you perform a strength exercise for 30 seconds followed by an active recovery cardio exercise for 30 seconds.  We’re going to perform 5 different strength exercises to target 5 major movement patterns – Double Leg, Pull, Single Leg, Push, Core.

Exercise #1: Deadlift

Exercise #2: Alternating Row

Exercise #3: Split Squat

Exercise #4: Alternating Chest Press

Exercise #5: Posterior Overhead Reach

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

Due to delays that are out of my control, Online Video Boot Camp
is not yet available. However, I’m not letting that affect my patiently
waiting customers. To solve the issue, I’m running this Alpha version.

Until my web folks can get things running properly, I’m offering Online Video Boot Camp for FREE. That’s right! It’s yours FREE!

The Alpha version will run here on my main blog. Workouts will be
added every Monday, Wednesday and Friday for you to follow. I’ll add
the Tuesday & Thursday Core Workouts in the full membership program
when that’s up and running.

Now, because the videos will be on my main blog they’ll be mixed in
with my other daily posts. No problem. If you scroll down the left side
you’ll see Categories. Just click on Video Boot Camp to access all the workouts. I’ve also numbered them so they would be easier to find as well.

Here’s your workout for the day:

This workout uses a 40:20 Superset format, where you take two
exercises (upper body / lower body) and work them back to back for a
given period of time.  In this case, we’re going to complete two
10-minute circuits.

Perform each exercise for 40 seconds, followed by a 20 second rest/transition for a total of 10 minutes.

Be sure to perform a 5 -10 minute warm-up before you begin.

Circuit #1:

1. Alternating Push Press

2. Single-legged Deadlifts

Circuit #2:

1. Biceps Curl

2. Overhead Squats

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

Due to delays that are out of my control, Online Video Boot Camp is not yet available. However, I’m not letting that affect my patiently waiting customers. To solve the issue, I’m running this Alpha version.

Until my web folks can get things running properly, I’m offering Online Video Boot Camp for FREE. That’s right! It’s yours FREE!

The Alpha version will run here on my main blog. Workouts will be added every Monday, Wednesday and Friday for you to follow. I’ll add the Tuesday & Thursday Core Workouts in the full membership program
when that’s up and running.

Now, because the videos will be on my main blog they’ll be mixed in with my other daily posts. No problem. If you scroll down the left side you’ll see Categories. Just click on Video Boot Camp to access all the workouts. I’ve also numbered them so they would be easier to find as well.

Here’s your workout for the day:

This workout uses a 20:10 Tabatas format.

Perform each exercise for 20 seconds, followed by a 10 second rest/transition.  One circuit equals 8 rounds for a total of 4 minutes.  Rest for 1 minute then move to the next circuit.  Complete 4 circuits for a total workout time of 20 minutes.

Be sure to perform a 5 -10 minute warm-up before you begin.

Circuit #1:

1. Squat Chest Press

2. Squat Row

Circuit #2:

1. Push Press

2. High Pull

Circuit #3:

Back Pedals

Circuit #4:

Reach Squats

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

Due to delays that are out of my control, Online Video Boot Camp is not yet available. However, I’m not letting that affect my patiently waiting customers. To solve the issue, I’m running this Alpha version.

Until my web folks can get things running properly, I’m offering Online Video Boot Camp for FREE. That’s right! It’s yours FREE!

The Alpha version will run here on my main blog. Workouts will be added every Monday, Wednesday and Friday for you to follow. I’ll add the Tuesday & Thursday Core Workouts in the full membership program
when that’s up and running.

Now, because the videos will be on my main blog they’ll be mixed in with my other daily posts. No problem. If you scroll down the left side you’ll see Categories. Just click on Video Boot Camp to access all the workouts. I’ve also numbered them so they would be easier to find as well.

Here’s your workout for the day:

This workout uses a 40:20 Superset format, where you take two exercises (upper body / lower body) and work them back to back for a given period of time.  In this case, we’re going to complete two 10-minute circuits.

Perform each exercise for 40 seconds, followed by a 20 second rest/transition for a total of 10 minutes.

Be sure to perform a 5 -10 minute warm-up before you begin.

Circuit #1:

1. Chest Press

2. Stiff-legged Deadlifts

Circuit #2:

1. Staggered Stance Reach & Row

2. Alternating Lunges

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska / Chanhassen boot camp instructor and online personal trainer.

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – Please share these workouts. I appreciate your support. I promise to have the full version of Online Video Boot Camp with all the extras and maybe some new ones up and running soon.

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.