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I wanted to say thanks to everyone that came out to the boot camp in Central Park to celebrate my 29th birthday with me and to eat a cupcake. I appreciate all the love and even those of you that emailed me on Facebook
But back to work. Here is a great workouts that we did in boot camp that you can do on your own. Even though we ate cupcakes we were still burning fat several hours after the workout ended.
This is due to a scientific finding called E.P.O.C. (Exercise Post Oxygen Consumption). EPOC is the revovery of your metabolic rate or your metabolism bak to pre-exercise levels. With interval training it can take several hour and some research has shown post exercise metabolic levels to stay elevated for up 36 hours.
In layman’s terms that means for rapid fat loss ditch the slow steady state cardio in favor for interval training and metabolic weight training which you will learn more about.
Enjoy the workout. Work hard and get the body you truly want.
WARM UP
a) Half Mile warm up
b1) jumping jacks 30 reps
b2) prisoner squats 20 reps
(feet wide hands interlaced on the back of your head)
c) sprint 30 feet and walk back to start line for rest 2 reps
Do this warm up back to back for 4 minutes. This should prep you for the workout.
Workout
instructions: do 4 rounds or sets of each routine
a1) stair sprints 15 seconds
a2) pushups for 30 seconds
rest 2 minutes
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b1) Squats 30 seconds (fill a back back with books about 30-50lbs)
b2) Romanian Deadlifts 20 seconds
(feet shoulder width apart knees slightly bent,back flat and bend at the waist
rest 2 minutes and get ready to push this last round.
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instructions: do 4 rounds or sets of this routine
c1) Sandbag Squat and Press 15 seconds
c2) Sandbag Swings 20 seconds
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Enjoy this routine and leave your comments below
Your Coach in Health and Performance,Nii
p.s.- sexy season is around the corner. what do you plan to look like this beach season?
March 13th, 2009 at 9:23 am
This workout will burn more fat than the treadmill and in less time. Who wouldn’t want to get more for less. It’s a no brainer to me.
June 23rd, 2009 at 1:55 pm
Nii
Is this something we should be doing outside of bootcamp, on bootcamp days? Or is it something for non bootcamp days?
June 23rd, 2009 at 7:43 pm
Hey Kathleen thanks for the blog comment.
I appreciate you for contributing to my blog community.
These workouts are a MUST DO on non boot camp days. If you do them on boot camp days then do them at lunch or in the morning.