We have a great month of new boot camp workouts locked and loaded for you!
As you know, we spend an inordinate amount of team researching and testing exercise variations and workout templates to best ensure that we bring the cream of the fitness crop your way each and every month.
Lots of other boot camps simply seek to just beat you down and get you tired with no rhyme or reason behind what they do. This results in limited results and lot of unwanted injuries.
I have always felt that it’s important to know why you’re doing what you’re doing when it comes to fitness because it helps reinforce the implementation of the necessary habits to get into the best shape of your life.
So I just wanted to take the time to briefly explain the method behind the madness of the incredible, cutting-edge Continuous 20-Minute Workouts coming your way this month.
Anyway, a few months ago I introduced “phase training” to my boot camp programs, and it has gone over really well. Now, to simplify things we’re making each month a new phase. This month, we’re going with a classic undulating format that targets the most popular high intensity interval training (HIIT) exercise formats. And, as always, our workouts are powered by the world’s leading custom interval workout music, Workout Muse.
I’m out of town again today attending a 2-day boot camp workout program design workshop! B.J. Gaddour, Janell, myself and about a half-dozen other boot camp owners from around the country are going to be tearing it up for 2 days. Yeah, I’m gonna sore ;-b
That being said, I’ve got something different for today’s FREE Boot Camp Workout Video of the Week.
Once again, I’ve got something unique for you this week for the FREE Boot Camp Workout Video of the Week.
My buddy Nick is getting married tomorrow!
That being said, it reminded me of how important rocking that wedding dress is to brides. All eyes are on her and she wants to be sure she’s looking her absolute best. That’s why I created a specialty program called Look Great at the Wedding Bridal Boot Camp. It’s an add-on program to Look Great at the Lake Boot Camp where I will meet exclusively with brides and their bridal party an additional two days per week (Tues/Thurs).
I thought today, I’d share one of the workouts from my official Look Great at the Wedding Bridal Kit.
Since this month’s high-intensity interval training (HIIT) format is 20:10 Tabatas, I’ll give you that set of boot camp workout videos. By the way, one of my rock star clients, Lisa Suchy, helped me film this. See the official bridal boot camp workout below…
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!
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
I’ve introduced “Phase Training.” Phase Training is pretty much what it sounds like; we’ll be sticking with a certain training protocol for a set period of time (phase). For example, a training protocol would be 50:10 5-exercise circuits or 20:10 Tabatas.
Each training protocol affects the muscular, cardiovascular and energy systems differently. By using multiple protocols, we can maximize results and limit plateaus.
Previously, the boot camp schedule was structured where Monday was 20:10 Tabatas day and Friday was 50:10 5-exercise circuits. Wednesdays, we mixed things up with other protocols. This methodology has proven extremely effective , as so many of you know. Not only does it provide a variety of training stimuli to the body systems mentioned above, it also helps to keep things fresh for the mind.
Now, we’re incorporating an even more specific and deliberate training program that has a more long-term approach. Rather than always incorporating multiple training protocols in a week’s time, we’re going to focus a period of time (approximately 2-4 weeks) to just ONE training protocol per “phase.” The results will be even more amazing than what we’re currently seeing!
Phase training is something I’ve used for many years with my own training starting way back when I was bodybuilding. As a bodybuilder we would have certain phases where building up strength was the number one goal. Then we’d use that strength to maximize muscular development (which also increases metabolism). Finally, we’d move into a phase where we’d use all that extra muscle to burn maximal fat calories and get as lean as possible for a competition. We do the same thing when we train athletes. They have off-season, pre-season, in-season and post-season training.
Of course, phase training gets a little more complicated than that brief description (and for fitness nerds like me it’s fun to program), but you get the gist. The question is, how do we apply it to the general population who are not getting ready for an athletic season or event; the folks who just want to look and feel their best ALL THE TIME?
The answer is pretty simple actually.
We take the proven HIIT training protocols that we use today (50:10, 30:30, 20:10, 40:20, etc.) and plug them into specific and deliberate phases that last approximately 2 – 4 weeks. To take it one step further, we choose exercises that are best suited for those phases and we learn to “master” them. By mastering an exercise, you can perform it at a much higher level thus producing even greater results!
Believe me my friends, as far as awesome boot camp workouts that produce astounding results…you ain’t seen nothing yet!!
Oh, in case you’re wondering, our first phase is 30:30 5-exercise circuits. I’ve chosen this for a few reasons:
* Coming off a restoration week our bodies are fresh and ready to really get after it. 30:30s done right are meant to be hard and heavy. They focus on strength, power and hypertrophy (muscle growth). You’ll be selecting extra heavy weights with a goal of achieving 6 – 15 reps. The 30 second rest will be necessary to recover and perform the next exercise at the desired level.
* We have A LOT of new people that started this week. 30:30s can also be used really well to train in a new group of people. The 30-second rest period is less “chaotic” for transitions. New members will be able to comfortably integrate themselves into our current program.
* Summer is coming! We need to pack on a few extra pounds of that wonderful fat burning machinery – muscle – so we can shed some more of that winter layer ???
OK. Enough talk. Let’s see some action!
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: Sumo Deadlifts
Exercise 2: Push-up Hold Variation
Exercise 3: Burpee Variation
Exercise 4: Horizontal / Wide Row Varition
Exercise 5: Side Pillar Variation
And, don’t forget the finisher!
Finisher: Speed Squats
Perform as many reps as possible in good form for 20 seconds followed by a 10 second rest. Repeat 8 times for 4 brutal minutes.
Traditional fitness programs isolate only one or two factors. The truth is all factors MUST be in place in order to bring about a lasting, positive physical change. If any one factor is neglected or missing, the program will fail to produce results.
This week I’m going to share the Five Factors of Fat Loss. There’s just no getting around them. You can’t skip one. When you incorporate all five factors, you’ll be able to take complete control over how your body looks and feels. You’ll achieve a consistent results, and enjoy a long-term fit and healthy lifestyle.
Factor Five: Professional Assistance (HELP)
The more customized your program is for you, the better your results will be. When you combine an effective fitness program with proper nutrition, supplementation and accountability, you can make incredible changes.
It is the job of your Fitness Professional to give you the right amount and type of work for your goal and ability. However, your body is naturally driven to adapt to this workload (i.e. plateau). A plateau occurs when the body adjusts to changes in internal and/or external conditions or circumstances. Science is still unable to predict when a person will plateau, but one thing is for certain – it will happen.
Doing the same type of exercise without variation or failing to increase the challenge when your body “adapts” to the present workload, are just two examples of conditions that will steer your results to a complete halt. In order to avoid a plateau during your transformation, your Fitness Professional will make changes in your exercise routine or eating habits to help you reach the next level. The best way is not to do more of the same, but try new exercises or change the frequency, intensity, or duration of the routine.
Even though your Fitness Professional individualizes each of the components necessary to begin the journey toward your goal, it does not end there. There are many factors that may affect when and how significantly the other four components will need to be manipulated to keep you on the path to success. Your Fitness Professional will help you avoid plateaus by keeping your body in a caloric deficit (adaptation period) until you look the way you want. This can only be accomplished by following all Five Factors of Fat Loss.
As I mentioned the other day, for best results join a local or online fitness boot camp with fitness professional that specializes in fat loss, or look for a weight management program like Maximize Your Metabolism.
Well, I’m combining two posts in one. Since it’s Friday, I’ve got to post the Look Great at the Lake Boot CampFREE Workout Video of the Week. But, I’ve also got an awesome healthy pizza recipe for you.
Growing up on Long Island, Friday night was always pizza night. Mmm, it was glorious. Nothing beats NY pizza, and Marios in Syosset was (and still is) famous for having amazing pizza. Of course, if you’re trying to lose weight, most pizza, especially the chain resteraunt crap, doesn’t have much of a place in your meal plan. Until now…
My buddy Jayson Hunter has a delicious and waistline friendly pizza in his e-book 197 Healthy and Delicious Recipes that’s on sale right now for ONLY $4.95. I can’t wait to sink my teeth into it!
Since, I’ve got your mouth watering, I’ll give you a minute to go get your copy of Jayson’s recipe book (CLICK HERE), and then we can jump into today’s Fat Burning Boot Camp Workout Video of the Week.
Our This mouthwatering “Healthy Chicken Pizza” is just ONE of the 197 Healthy and Delicious Recipes my partners over at Prograde Nutrition have compiled.
Our Look Great at the Lake Boot Camp Friday format is a 50:10 5-exercise circuit training workout powered by Workout Muse: Boot Camp Dynamite. This high-intensity interval training (HIIT) format is awesome for muscular endurance, as well as cardiovascular endurance since we’re basically performing resistance training exercises for 20+ minutes almost non-stop. It burns a ton of calories and really gets your metabolism reved up for the weekend – maybe you even enough to have an extra slice of pizza
Every week my boot camper friends bring the thunder – no pun intended today. I swear they motivate me as much, if not more than, I think I motivate them. It’s truly my pleasure to coach them.
See them kicking butt once again with our Workout Video of the Week. It’s another Freaky Friday 50:10 5-exercise circuit training workout powered by Workout Muse: Boot Camp Dynamite.
Exercise 1: Deadlifts
Exercise 2: Front Raises
Exercise 3: Alternating Forward Lunges
Exercise 4: Reverse Flys
Exercise 5: Prone Knee-in
Finisher: Swings
We always do a total body resistance training circuit, but today we put a little extra love towards the shoulders with the raises and the flys, and then having to hold the body up for the prone knee-in.
Summer is just around the corner and we want to make sure our shoulders and arms are looking sexy!
