It’s a new month my friends.  That means it’s time for a new workout format in my Chanhassen boot camp – Look Great at the Lake Boot Camp.  It also means a new workout format for my newly named online personal training program – Look Great at the Lake Boot Camp Online.  By the way, Look Great at the Lake Boot Camp Online is going through some killer changes.  The site is up and running, just a little ugly right now as the colors and formatting aren’t all done yet.

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.

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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…

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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

I’m going to make today’s post quick and let the videos do the talking.

Lately, I’ve had a lot of people ask me what they can do for cardio workouts at home when they don’t have any equipment – treadmill, bike, elliptical, stair climber, etc. By the way, as I’m writing this, it’s February in Minnesota – not exactly ideal conditions for running or biking outside.

The fact is, you don’t need ANY equipment to get a great cardio workout.  Body weight workouts rock!!  You can do them anywhere and you have no excuses. :-b

With your body weight, some creativity and some killer Workout Muse tracks you can rev your metabolism to new heights and burn fat faster than ever.

Here’s one of my favorites. I call it the Body Weight Cardio/Core Blitz.

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For most people Valentine’s Day is an excuse to hook-up and eat chocolate.  Hey, sounds good to me too, but surely we can be more creative than that!  Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?
Today I am going to demo the concept of partner training.  Partner training workouts are essentially a workout that involves performing joint exercises with at least one other person or more.  There are a ton of benefits to partner training, including:

• Social Support and Accountability
• Provides a Ton of Variety
• Breeds Competition and Drives Better Results
• It’s FUN!

Partner training can definitely spice a workout up.  So before you head out for dinner, grab your valentine and give this workout a go:

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Once again, I’m so excited to be sharing this post with you.

Last Friday night, our local Chanhassen, MN weight loss and fitness boot camp, Look Great at the Lake Boot Camp held its first annual Freaky Fat Loss Halloween Charity Boot Camp to raise money for Susan G. Komen for the Cure, MN.

Susan G. Komen does amazing work to raise money to support breast cancer awareness and research. We’re super-excited to help the cause. Look Great at the Lake Boot Campers and guests donated over $300 to the cause!

I’m going to change things up a little this week as far as blog posts go.  Each day I’m going to show a different circuit from Freaky Fat Loss Halloween Charity Boot Camp workout.  Consider it a free Workout of the Day…everyday.  So grab your pumpkin (med ball, dumbbell, or kettlebell) and let’s get after it!

Circuit 4:  Total Body Terror

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. –If you’d like to join these great folks for some amazing fat melting workouts register for a FREE 2-week Trial.  We’d love to have you!

P.P.S. – Online Video Boot Camp went live Sunday night.  Now anyone can do our boot camp workouts anytime, anywhere.  Check it out!!

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 is a body weight workout program using a 20:10 Tabatas format.

Perform each exercise for 20 seconds, followed by a 10 second rest/transition for a total of 4 minutes.  Take a one minute break between each circuit for a total of 20 minutes.

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

Workout Overview

Circuit 1

Body Weight Squats

Circuit 2

a. Push-ups

b. Back Extensions

Circuit 3

a. Lateral Lunge – Right

b. Lateral Lunge – Left

Circuit 4

a. Front Pillar

b. High Knee Run in Place

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.

It’s Fat Burning Boot Camp Workout Video of The Week time!

Today’s video is going to be part of a 4 week series.  Let me explain.

This month I will be launching my new Online Video Boot Camp – an online version of my kick @$$ rapid fat loss and fitness boot camp program.  My Chaska,MN area Look Great at the Lake Boot Camp just completed it’s first month, and members are absolutely loving it!  We’ve had some killer results already!!

I’ll be adding a testimonial page later this week, but in the meantime you can see some of the testimonials at www.LookGreatAtTheLakeBootCamp.com.

As great as Look Great at the Lake Boot Camp is, it’s not available for everyone.

For some, it’s a price thing, but for most it’s a location thing – after all, it’s only here in Chaska, MN.  I do have some people making a heck of a commute to be here though.  I have boot campers coming from Plymouth, Eagan and Cologne to name a few.  However, if you’re beyond the 30-minute radius, say 3 hours or 3 days, you’re hosed if you want to be a part of this growing program.

Well, NOT ANYMORE!!

Soon you’ll be able to participate in boot camp right from the comfort of your own home!

Online Video Boot Camp will be the most effective and efficient home workout program available.  And, this is no sample workout or quick video demonstration program.  It’s a full on workout video.  You just press play and go!

To demonstrate, I’m going to take one of the workouts and break it down into 4 segments over the next 4 weeks.  Check it out:

Circuit 1 (on video this week)
a.    Deadlifts
b.    Straight-legged Deadlifts

Circuit 2
a.    Standing Chest Press
b.    Standing Row

Circuit 3
a.    Split Squat – Right
b.    Split Squat  – Left

Circuit 4
a.    Overhead Posterior Reach
b.    Stationary Running

Now, GET AFTER IT!

Have Faith & Take Action!

Justin Yule, B.S., CPT

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

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

P.S. – If you’re looking to spice up your home workout program make sure you keep checking in for my Workout of the Week

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

This week’s Fat Burning Boot Camp Workout Video of The Week comes right from my boot camp class, Look Great at the Lake Boot Camp in Chaska, MN.  I’ve got a great group of folks (35 as of today) of all different fitness levels who are super-dedicated to creating the healthy, fit, tight & toned body that looks great naked they deserve.

I took them through the following Tabatas style high-intensity interval training (HIIT) workout using just their bodyweight:

1. Push-ups
2. Prisoner Squats
3. Alternating Toe Touch Crunches
4. Floor Hypers
5. Burpees
6. Speed Jacks
7. Stickups (this looks like a shoulder press with no weight, but you’re actually squeezing your shoulder back  the whole time and lifting your arms by rotating your shoulder blades up – awesome for posture and rehab, but go slow on the Range of Motion if you have bad shoulders).
8. Sprint in Place

Perform each exercise for 20 seconds followed by a 10 second rest and transition.  Perform 8 total all-out bouts for a total of 4 minutes.  Rest for 1 minute and begin the next circuit.

You can see them all in action in the video below.  I certainly have no favorites in my class, but I highlight a special one for this video

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

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

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

P.S. – If you’re looking to spice up your home workout program make sure you keep checking in for my Workout of the Week

P.P.S. – WISH ELLEN GOOD LUCK IN HER FIRST YEAR OF COLLEGE WITH A COMMENT BELOW!