Several of you all have requested for more workouts on the site to take with you during your travels and at home when you don’t have the time to hit the gym or St. Pete Boot Camp. Now that the summer is in full gear, the kids are out of school, and vacation and travel times are approaching time is of essence, leaving long workouts secondary.
Here’s an intermediate workout you can try at the gym or at home using very little exercise equipment. All you need is a stability ball and dumbbells to perform 5 exercises designed to give you a total body workout in as little as 24 minutes. If you’re part of the Rapid Fat Loss Body Transformation Contest, this is a great one to use to have an edge over your competition : )
1. DB Incline Pushups
2. Bent Rows
3. DB Sumo Deadlift
4. One-leg Squat
5. Drop and Catch
Each exercise will be done 15 – 25 repititions before moving to the next station. Perform all exercises before resting 45 – 90 seconds. Repeat for a total of 3- 5 sets.
Make sure to post a comment and tell me how’d you do.
PS – Make sure to sign up for the fourth 8-week Rapid Fat Loss Transformation Contest. The contest begins Monday June 14, 2010 and includes 3 personal training sessions, access to unlimted boot camps and meal plans. The deadline is June 21st and we are limiting the contest to only 15 people. Go to http://www.stpetebootcamp.com/?page_id=181 and get started today!
Good job everyone who participated in Sportsfest this Saturday! We were just a small band of cadre compared to the 192 teams present and you all really put your heart into going beyond your capacity.
As I write this entry, cliches’ such as “practice what you preach,” and “walk the talk” come to mind. Saturday April 24th was an exciting and fun-filled day, packed with people and competition.
Sportsfest was high on the list, underneath winning, and we all came to St. Pete Beach that Saturday with one mission – Leave with putting St. Pete Boot Camp on the map.
The strategy was simple, we were more conditioned, trained harder and longer over the coarse of one year, had more endurance, agility, speed and comraderie. I adopted the philosophy of many athletic coaches: “Sports specific training should not be the importance above overall conditioning for a particular sport.” Although we clearly had outmatched our competition physically in every event we participated, learning the specific fundamentals or “practice” was in fact as important as our theory that we would out-muscle them with our years worth of physical training through intensive boot camp regimens.
I found that though we may have placed in the top 20 out of 192 teams in tug of war, the theory behind applying our routines to competition day was meaningless without practicing the actual event.
Congrats to the first St. Pete Boot Camp Sportsfest team. You all did an excellent job and I can’t wait for next year!
Did you know studies show that over 90 percent of the people who (attempt to) commit to a fitness New Year’s Resolution simply give up on their goals within the second week?! That means, statistically you have a 10 percent chance to reach your fitness endeavors if you wait until January 1st to take control of your body! I have a better, guaranteed plan for you: The Physiques Rapid Fat Loss Body Transformation Contest.
About the Holiday Season:
During the holiday season milliions of people individually accumulate thousands of extra calories from October through January. Beginning with the Halloween sweets, to the Thanksgiving pies and Christmas egg nog, we all tend to be confronted with nutritional choices that may contradict the fitness lifestyle we want to have or continue. As a result, this becomes the time of the season when we gain the most fat and exercise less.
Halloween and Thanksgiving have passed but you still have two more to go – Christmas and New Years Eve; (and to mention, the notorious holiday parties). Don’t wait until the New Year to try to get in the best shape you desire and deserve.
The Skinny
So, in response to the thousands of calories you may be tempted to consume over the holidays along with the busy schedule you may have between now and the New Year, I have designed a contest and sure-fire program that will ultimately get and keep you on track to getting you in the best shape of your life.
The contest is simple and EVERYONE wins. When you take the challenge, your registration includes the following:
Up to 32 Personal Training Sessions with Damon Reio for 2 months - Valued at $840.00
Unlimited admission to ALL St. Pete Boot Camps sessions for 2 months (10 camps per week!) - Valued at $200.00
Weekly phone coaching and email sessions – Valued at $130.00
Rapid Fat Loss Meal Plan – Valued at $45.00
The Rapid Fat Loss and 8-week Total Body-Weight Program – Valued at $45
Wait, there’s more! Check out these bonuses I threw in…
Fitness and Dietary Journal to track your results
A personalized success video to track your progress and transformation.
Before and after fitness evaluation
2 Monthy Group Consultations (12/26/09 and 1/23/10)
This program is cleary worth $1260. But start now for only $198.99
Here’s how the contest works:
After 8-weeks of committing to the Physiques Rapid Fat Loss Transformation Contest, participants will be rated based on the amount of body fat they lost over the course of 2 months (contest ends January 30, 2010). Three winners will be announced on January 30, 2010 and the prizes goes to those have successfully reduced the most body fat and inches.
First Place – $200 cash, 8 free sessions of personal training and 12 free St. Pete Boot Camps sessions !
Second Place – $100 cash, 4 free sessions of personal training and 8 free St. Pete Boot Camps Sessions!
Third Place – $50 cash, 2 free sessions of personal training and 4 FREE St. Pete Boot Camps Sessions!
Do you have what it takes to meet the Ultimate Fat Loss Body Transformation Contest? Check out these success stories for yourself before making the decision to enter the contest.
Lose fat and build muscle tone at the same time in 8-weeks!
Mary Elena
I love the complete workout that you get at Damon’s Saturday morning boot camp sessions! At my age, I’m in the shape of my life!
Saturday used to be a day off of exercise for me, now it’s the fitness highlight of my week!
Mary Elena
Pull the trigger and get started today! “All you have is weight to lose and money to gain!”
Entry begins Monday November 30, 2009
The Physiques 8-week Body Transformation Contest – Paid in Full
The Physiques 8-week Body Transformation Contest – Two Easy Payments
Taking control of your health and fitness as they specifically relate to fat loss is a real no brainer. Ok, there is formula and scientific approach to effectively reaching your fat loss goals but generally, consistent movement coupled with proper nutrition is all you need to “scare” the fat right off of you. Not having time, a gym membership or proper equipment is an excuse of the past and I’m here to prove it to you right now. If you are a living specimen, have a physical body and a lot of determination, you can have the body you desire and deserve!
While Halloween is only a few days away, I am going to show you a total-body, muscle toning routine that will literally “spook” the fat right off your stomach and other undesirable areas. The only equipment you need is – you guessed it – a pumpkin. So, hit your local supermarket (I’ve found them to be a low as $2.50 here as opposed to a pumpkin patch) grab a pumpkin and… Make it happen! You can even do these at the checkout line. ; ) If you don’t want to use a pumpkin, simply use a medicine ball, dumbbell or simply a phone book – I told you that you don’t equipment.
The Killer PUMPkin Interval Workout #2
Complete each circuit for 30 seconds with 10 seconds rest between stations for 5 total sets. Rest 45-90s after completing the entire circuit.
P.S. Don't forget to RSVP - there are still a few spots available for the Free Halloween PUMPkin Boot Camp at North Shore Park Thursday, October 29, 2009 at 5:30 pm. Although this event is free, donations are accepted which will benefit the Susan G Komen Foundation. Healthy Halloween treats will also be provided. Click here to RSVP now!
