The Corporate Boot Camp System
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The Corporate Boot Camp System How to deliver killer 30-minute EXPRESS boot camp workouts at the workplace! By BJ Gaddour, CSCS, YFS www.workoutmuse.com Cardio Sucks Landmark Aerobic Training Study: Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN. Influence of diet and/or exercise on body composition and cardio respiratory fitness in obese women. Int J Sport Nutr. 1998 Sep; 8(3): 213-22. The addition of 45 minutes of steady-state aerobic exercise 5 days per week for 12 consecutive weeks had ZERO EFFECT over dieting alone! So let's get this right... 45 minutes of aerobic exercise 5 times per week for 12 straight weeks = ZERO FAT LOSS = 45 hours of wasted training! Intervals Rule High-Intensity Interval Training (HIIT) is scientifically proven to burn 9x more body fat than ordinary aerobic exercise and the workouts only last 20 minutes or less! Metabolic Resistance Training: Total body circuit training workouts using non-competitive resistance training exercises employing various work-to-rest ratios Cardio Intervals: Alternating between maximum effort and active recovery with locomotion-based movements employing various work-to- rest ratios Alternate between metabolic resistance training workouts and cardio interval workouts for best results Rapid Fat Loss 101 Fat Loss is a 3-Step Process: 1.) Mobilize- Breakdown and release of stored fat from fat cells Rate-Limiting Step: HSL Insulin- Inactivates HSL --> DECREASES Fat Breakdown Catecholamines (Adrenaline and Noradrenaline)- Activates HSL --> INCREASES Fat Breakdown Adrenoreceptors- Beta-1,2 (regular subcutaneous fat) and Alpha-2 (stubborn fat) 2.) Transport- Transport free fatty acids to skeletal muscle or liver 3.) Oxidize- Burn free fatty acids for energy Rate-Limiting Step: CPT High Levels of Carnitine INCREASES fat oxidation and visa versa Low Muscle Glycogen --> High CPT --> High Fat Oxidation BOTTOM LINE- We NEED LOW Insulin Levels and HIGH Catecholamine Levels Rapid Fat Loss 101 BOTTOM LINE- We NEED LOW Insulin Levels and HIGH Catecholamine Levels To Optimally Lose Body Fat! This is accomplished by the 1-2 punch of High-Intensity Exercise (Total Body Resistance Training and Cardio Interval Training) which increases Catecholamine levels and depletes muscle glycogen AND A Moderate Protein, High Fiber, Low REFINED Carbohydrate Diet which decreases Insulin levels Rapid Fat Loss Blueprint The Rapid Fat Loss Training Blueprint Metabolic Resistance Training Cardio Interval Training Stubborn Fat Cardio 30-Minute Workout 30-Minute Workout Optional- NA for Corporate Setting 2-3x/week 2-3x/week - 5-Minute Warm-up - 5-Minute Warm-up 5-Minute rest following high-intensity workout - 20-MInute Body Weight Circuit Training - 20-MInutes of Cardio Intervals followed by 10-20 minutes of steady state cardio - 5-Minute Cool-Down - 5-Minute Cool-Down Metabolic Resistance Training Breakthrough Metabolic Resistance Training Study: Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post- exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29. This study consisted of a 31-minute circuit training protocol (alternating set format) of 12 work sets of 3 different compound, multi-joint exercises. The researchers discovered that EPOC was elevated significantly for 38 hours post- workout! What if I told you that we have found an even better way to get results in less than 30 minutes? Well, believe it or not, we have! Our Rapid Fat Loss Boot Camp Workouts have maximized the time-saving alternating set format to be able to crank out 20 high-intensity work sets in ONLY 20 minutes time! Metabolic Resistance Training The Six Pillars of Rapid Fat Loss Training 1.) Body Weight Before External Resistance 2.) Total Body Workouts 3.) Train Multi-Planar, Multi-Joint Movement Patterns in Free Space 4.) Perform Alternating Sets of Non-Competitive Exercises (Supersets, Trisets, Circuits) 5.) Escalating Density 6.) Escalating Intensity The 30-Minute Express Workout • Pre-Workout Routine: Dynamic Warm-up- 5 Minutes • Workout Routine: Total Body Circuit Training- 5- Minute Instruction/Demo Precedes 20-Minute Workout • OPTIONAL Post-Workout Routine: Corrective Stretching and Self-Massage- 5 Minutes Pre-Workout Routine The World’s Greatest Warm-up The world’s greatest warm-up successfully addresses all of the body’s high-priority dynamic mobility and flexibility sequences, in addition to activating key postural/stabilizer muscles fundamental to sound movement mechanics, including: - Hip mobility and hamstring flexibility - Thoracic spine mobility and chest flexibility - Ankle mobility and calf flexibility - Pillar activation and stability (shoulders/scapula, hips, and core) Below is the exact 5-step sequence, equal to ONE repetition: 1- Push-up Walk-out 2- Push-up to Side Pillar Transfer 3- Single-Leg Hip-Hamstring Stretch 4- Push-up Walk-in 5- Bottom Up Sumo Squat to Y Stand Perform max reps for time in 5 minutes for the world’s greatest warm-up. Typically 3-5 reps will be performed based on your current fitness level. Workout Routine STRENGTH WORKOUTS 50-10 Interval Five-Exercise Circuit Training - 5-Minute Instruction and Demo: Carefully explain and demo each exercise in the workout of the day, providing the appropriate regressions and progressions for each movement based on the current fitness level of your group. - 50-10 Interval Five-Exercise Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute workout. Workout Routine STRENGTH WORKOUTS 50-10 Interval Five-Exercise Circuit Training Workout A Exercise# Exercise Category Exercise Variation 1 Double-Leg: Bilateral Hip-Dominant Hip Extension 2 Push: Horizontal Push Push-up 3 Single-Leg: Unilateral Knee-Dominant Split Squat 4 Pull: Horizontal Pull/Scapular Retraction Push-up Row 5 Core: Linear Stabilization or Trunk-Dominant Front Pillar Workout A Workout Routine STRENGTH WORKOUTS 50-10 Interval Five-Exercise Circuit Training Workout B Exercise# Exercise Category Exercise Variation 1 Double-Leg: Bilateral Knee-Dominant Squat 2 Push: Vertical Push Dip 3 Single-Leg: Unilateral Hip-Dominant Single-Leg Hip Extension 4 Pull: Vertical Pull/Scapular Depression Y Hold 5 Core: Lateral/Rotational Stabilization or Hip-Dominant Side Pillar Workout B Post-Workout Routine • Option A- Corrective Stretching • Option B- Self-Massage The Ultimate Corporate Boot Camp Training System A Complete 12-Week Corporate Fitness Program Featuring 36 Done- For-You Body Weight Circuit Workouts Custom Music Interval Training System • Press PLAY to Make More and Work Less! • A Turnkey Music Interval Training System Built Specifically For Group Exercise That’s Guaranteed to EXPLODE Your Fitness Boot Camp Business And Deliver The Best Results- Producing Workouts Of Your Clients’ Lives! • Your 5-Disc Set Includes: Disc 1- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Funk, Hip-Hop, and House Music Disc 2- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Latin, Minimal, and Orchestral Music Disc 3- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Pop, Reggaeton, and Rock Music For more info, please visit Disc 4- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Rock/Hip-Hop Fusion, Techno, and World Music www.bootcampdynamite.com Disc 5- 3 Killer Audio Interviews with Top 6-Figure Boot Camp Trainers who use Workout Muse and The Complete Boot Camp Dynamite Training Manual Custom Music Interval Training System SPECIAL 48-HOUR OFFER: This is for $50 off of Boot Camp Dynamite. It expires in 48 hours. The coupon code is: CBCDYN Simply enter this coupon code where prompted on the shopping cart check out page. For more info, please visit www.BootcampDynamite.com.