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!
Damon Reio offers tips for moms, moms-to-be and women in general:
• Two or three key supplements: Take a daily whole foods multivitamin made specifically for women and a fish oil or EFA (essential fatty acid) supplement to cover your nutritional bases and to improve health, performance and body composition. Every other supplement is either unnecessary or simply a item that can be replaced with a whole food alternative. Don’t forget your vitamin D3 as well. For these supplements visit HERE.
• Perform three total-body metabolic workouts per week: A metabolic workout consists of a circuit of compound exercises focusing on the upper body, lower body and core and elevates metabolism for up to 38 hours post-workout. These types of routines combine strength training with cardiovascular exercise and can also be done using just your bodyweight. For example, alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit: squats, push-ups, lunges, rows and hip extensions. Perform up to four total rounds for a 20-minute workout you can do anywhere.
• Think fiber when it comes to carbs: Focus on consuming nutrient-dense, high-fiber carbs such as fruits and vegetables every two to four hours. If you must have the other carbs, have them within one to two hours of intensive exercise when your body best tolerates starches and sugars without unwanted fat gain.
• Burn stubborn fat with cardio interval training: Intervals provide greater fat loss and fitness improvements in less time than traditional aerobic exercise. More specifically, high-intensity interval training causes a large release of catecholamines (adrenaline and noradrenalin), which mobilizes stubborn fat deposits. This is another metabolic enhancer which helps you to burn fat even 38 hours after your workout. For example, alternate between 60 seconds of maximum effort and 120 seconds of active recovery. Perform seven total rounds for a 21-minute workout, not including a five-minute warm-up and cool-down.
• Go green to be lean: Consume an unlimited amount of green vegetables such as broccoli, green beans, spinach, dark, leafy lettuce and peppers. Green veggies do not count as carbs or calories in my book and are loaded with vitamins, minerals, fiber, antioxidants and phytochemicals. They also help to curb hunger and keep you full between meals. But avoid corn, peas, carrots, beets and potatoes because they negatively impact your blood sugar and have little nutritional value when compared with the greener alternatives.
• Roll out for longevity: A foam roller is a self-massage tool that will help improve your tissue quality, thus reducing unwanted aches and pain. Most joint pain is a result of scarring and adhesions in the muscles above and below the joint in question. Spend 30 to 60 seconds rolling out sore and tender muscle groups both pre- and post-workout to reduce soreness and accelerate recovery from workouts and daily stress. Get with me on this item or you can also use a tennis ball.
St. Pete Boot Camp Valentine's Day
• Find strength in numbers: Studies continue to support that when it comes to achieving lasting weight loss and fully adopting an active lifestyle, social support and accountability remain the X-factor. Flock with friends and co-workers who have the same goals as yourself. You can also get involved in group exercise classes such as our Zumba and Boot Camp programs through St. Pete Boot Camp. In fact, don’t forget to register for the Mother’s Day Boot Camp Extravaganza this Saturday.
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!
You know I’ve been professing the benifits of total body workouts for rapid fat loss in the gym, at home and through all of my boot camps. Why? Simple – the more body parts one uses at once means more muscle engagement and energy expenditure, leading to more calories burned and muscular tone in a short amount of time. This is compared to the ol’ school style of exercise where an individual focuses on one particular machine or muscle group, performing “3 sets” before moving to the next. Not only does this waste time in the short term (leading to an hour and a half workout) but also in the long run in regards to your overall fat loss and body sculpting goals.
Fat loss occurs when one raises their heart rate 70 – 90 percent of it’s maximum through high intensity movement followed by short periods of recovery.
Here’s an example you can try above. It can be done at home or the gym. Leave a comment and let us know your experience versus the everyday old style of exercise at the gym.
This week, St. Pete Boot Camps theme is geared toward partner training.All of our routines will consist of working with a partner for motivation and fast results. Whether you come to camp alone or with someone, you and the person you pair with this week will get the results as well as fresh ideas, from these workouts, to take home with you — guaranteed!
Having a training partner in the gym or any field is a highly recommended way to stay motivated and on track to reaching your goals while being held accountable. Well, actually, it all depends. My saying has always been “a partner can either make you or break you.” I am also a firm believer on finding a partner (business, fitness, friend) that is better, or at least on the same playing field as you.
Another case of the "blind leading the blind."
A training partner who always calls you minutes before the two of you workout (or doesn’t call at all) only to skip a session is most likely to bring that same energy to you. Before you know it, you are back to square one – at home instead of taking control of your body.
On the other hand, a motivating partner who pushes you even when you’re “tired” and can’t do another set is the one that will bring something to the table. So, don’t just find someone to hit the gym or trail with you just because they’re your friend or co-worker. Better yet, find a partner that is serious just like you and MAKE IT HAPPEN!