The Fitness Bootcamp Workout Play Book Georgette Pann Table of Contents

1. 5×5 STATION CIRCUIT

2. The Secret Of Providing Variety And Great Results For Your Clients (It’s Not What You Think)

3. Using HIIT with Older Clients

4. Metabolic Training Works

5. Bootcamp Workouts: Raising the Bar

6. Smart Bootcamp Training PROGRAMS

7. Metabolic Bootcamp Workout + 3 Bodyweight Metabolic Sizzlers

8. Conditioning for “De-Conditioned” Clients

9. 4 Bodyweight Boot Camp Ab Finishers

10. Utilizing Kettlebells in Conditioning Circuits 11. Utilizing Conditioning Workouts

12. 6 Bodyweight Conditioning Circuits

13. 4 Bootcamp Partner Game Finishers

14. Best Giant Bootcamp Workout Ever!

15. 6 NEW Workout Videos-BW Shred,Tabata Abs,BW Ladder,Density Circuits,Combat Conditioning Finisher

16. Bootcamp Bodyweight Workout Ideas

17. How to Use MRT Workouts in Bootcamps

18. MRT Bootcamp Workouts Explained

19. Fitness Bootcamp Free Resources 5×5 STATION CIRCUIT

5×5 STATION CIRCUIT

by FunkRoberts

This workout has 5 stations all focusing on different aspects of what you will need to become a well-conditioned . You will work through each station one by one for 5 minutes each.

POWER AND STRENGTH SPECIALTY PLYOMETRICS-Explosive CORE-ABS CARDIO-CONDITIONING

Continuously perform all exercises for the prescribed reps/time one after the other at each station for 5 minutes with no rest in between. Take a 2- minute break between stations.

Make sure you warm up before and stretch after this workout. I like to skip for 10 minutes and perform a 5-minute dynamic stretch.

#4 – Release The Beast! STATION #1 – Russian Dumbbell Strength Circuit Alt DB Shoulder Press – 10 reps DB Chest Press – 10 reps Bent Over DB Rows – 10 reps Alt Dumbbell Curls – 10 reps DB Judo Swing And Pull – 10 reps

STATION #2 – TRX Circuit Perform each exercise for 10 reps each one after the other for 5 minutes straight resting only during transition to next movement

TRX Standing Mid to High Pulls TRX Chest Press TRX Mountain Climbers TRX Side-to-Side Oblique Swings

STATION #3 – Plyometrics – Explosive Circuit Perform each exercise for 50 seconds of work followed by 10 seconds rest one after the other with little to no rest in between for 5 minutes

Burpee/Squat Thrusts Prisoner Jump Squats Plyo Clap Push ups Jumping Lunges Tuck Jumps

STATION #4 – Core Strength Circuit Perform each exercise for 60 seconds one after the other with no rest in between

Ab Wheel Roll Out On Knees Side Plank With Leg Abduction R Side Plank With Leg Abduction L Plank Tight DB Rotations

STATION #5 – Power Med Ball Circuit – Cardio and Conditioning Perform 10 reps of each exercise for the prescribed reps below one after the other with no rest in between continuously for 5 minutes

Med Ball Slams – 10 reps Power Overs – 10 reps Jump Squats – 10 reps Sprawls – 10 reps

Check out Funk's programs here:

NEW Done-For-You Burpee Finishers with Over 200 Burpee Variations http://georgettepann.com/burpeetrainer or the NEW Metabolic Bodyweight Blasters program http://georgettepann.com/MBBW The Secret Of Providing Variety And Great Results For Your Clients (It’s Not What You Think)

The Secret Of Providing Variety And Great Results For Your Clients

(It’s Not What You Think)

Are your bootcamp workouts helping your clients get in shape and move better… or are you getting them ready for Cirque du Soleil?

Your clients’ hearts are beating fast. They’re sweating like crazy. They’re starting to look pretty wiped out. But are the workouts you’re giving them REALLY helping them to reach their fitness goals, or are they just making them entertained and exhausted?

Tell you what, I’ve been watching trainers for a long time now. And you know what I’m seeing? Trainers and fitness instructors tossing out totally random workouts. In some cases, these workouts are downright crappy and non-effective.

Because..... here’s thing 1… People love to follow the "trends.” If a new book on "The South Beach Diet" is released, people flock to it like crazy. Then three weeks later they are all going Paleo, and then two weeks after that they’re doing intermittent fasting .

And you know what? Same thing happens with fitness trend. People went crazy over Cross Fit, and then they flocked to Orange Theory when it was new, and now finally there are Spinning places popping up and even indoor core workouts done on surfboards in a pool.

However, over the years there have been some fitness activities that remained constant, and that’s group fitness /fitness bootcamp. The reason they have remained as a staple is because fit pros/bootcamp Coaches have the opportunity to train and coach their clients in an environment that is designed by the Coach, not by a fad or trend. And when it’s done right, people get great results.

The key here is Coach, and in order to Coach we need to know the goal. Not just an "I'd like to get in shape" goal....but "what are you going to get in shape for, specifically?”

If you want to get in great shape for basketball season because you are a basketball player, the workout plan cannot be the same one you use if you wanted to get in great shape for swimming. Likewise, if you want to burn fat and build lean muscle tissue, then your workout cannot be the same as an Olympic marathon runner. It just won’t work.

However, the one thing all of these have in common is that there has to be a plan to get ready, a plan to get from one phase of the workout to the next. A plan that lays out how you can get stronger over time in an incremental way that has been mapped out on purpose, not by coincidence.

So what’s the answer? Periodization.

A Periodization system is the systematic planning of a training program, which involves progressive cycling of various aspects of a training program during a specific period.

So when looking at your fitness goal, a periodization system can be used to plan out all of the workout based on the idea that no matter where in the training cycle you are, you need a plan to get you from point A to point B.

In short, this is not a random combination of exercises put together JUST to make a workout fun and entertaining.

Sure, one could argue that combining a power clean, and handstand push up, and battling ropes in a circuit can be challenging… but if your next workout is a five-mile run, and the next workout is another bunch of random exercises, then how are you going to monitor progress?

Simply put, you can’t.

Because.... here’s thing 2:)...

We are getting too distracted by the idea of fitness as entertainment and forgetting about the clients’ goals that include increased strength, burning fat, and improved mobility.

Sure repeating some of the same exercise might seem boring to those who don’t know better, but doing 10 more pushups every week is a progression, and hence the body is becoming more fit.

You see, being a trainer is not about giving people “exciting” workouts. It’s about getting great results. It’s about building strength, endurance, mobility, and speed. It’s about burning fat. It’s about helping your clients to move better and to achieve their goals.

Periodization programs do this for your clients. This type of program help people master the basic movements, and then ramp up intensity appropriately.

Because you know what? Random, “exciting” workouts are what get people hurt, and they do not achieve their goals!

Now usually when people hear about periodization, the first thing that escapes their lips are these words…

“But what about variety?”

A lot of people have the mistaken notion that you don’t make progress if you perform the same workout or even the same exercise twice in a row. And so the next thing you know, trainers have their clients doing made-up (and non-effective) exercises just to provide “variety” and to keep the body guessing.

Variety has a time and place, but it’s not the end all and be all of getting great results. The real problem isn’t lack of variety, it’s lack of mastery. Most folks never find out what they’re truly capable of when it comes to a specific exercise or workout, because they never challenge themselves to repeat the exercise and do better. And that means they have no way of knowing whether they’re actually progressing… or if they’re just training for the Ringling Brother’s Circus.

In short, periodization may not always be sexy… but it’s 100% effective. And at the end of the day, that’s what matters most.

Sounds good, right? But if you’re like a lot of trainers, you might not be all that certain about how to design this program. Relax, you don’t have to, because I’ve done all the hard work of planning for you…

The 12 Month Bootcamp Periodization System is a done for you program that takes away the need to figure out these progressions.

Look at this lay out based on 1 three-times-per-week bootcamp workout:

Day 1

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

Day 1: Push - EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Push Ups (15-20 Reps)

Dips (15-20 Reps)

Dumbbell Floor Chest Press (15-20 Reps)

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

Dumbbell Shoulder Press (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

DAY 2 Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Single Arm Rows Right Arms (15-20 Reps)

Single Arm Rows Left Arms (15-20 Reps)

Band Bicep Curls (15-20 Reps)

Band or Dumbbell Bilateral Rows (15-20 Reps)

Dumbbell Upright Rows (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches

DAY 3 Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Alternating Leg Lunges (15-20 Reps)

Squat Jumps (15-20 Reps)

DB/MB Sumo Squats (15-20 Reps)

DB or MedBall Stiff Leg Deadlifts (15-20 Reps)

KettleBell Swings (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Spiderman Mountain Climbers and Bicycle Crunches

------

Now in week 2 you can add some progressions, more resistance for individuals, more work time, and less rest time, but the goal is to create progress.

To add variety you do not need to be excessive. Something as simple as five more seconds of work or five fewer seconds of rest provides variety. You CAN also get creative with Finishers and use partner finishers or game style finishers.

In Summary…

Effective training doesn't change, it progresses. Adding “variety” haphazardly not only isn’t effective, it can hurt your clients. That’s why you want to focus on a periodization program that ramps up intensity, provides variety in the form of doing better each week, and lets people monitor their progress over time. End results? Clients who love you because they love their great results! Fitness Pros who are actually doing their job!:)

------

A truly successful bootcamp achieves at least two critical goals:

1.- Gets your clients the physique results they want, while simultaneously

2.- Giving them what you know their body needs.

When you program with structural balance in mind, you give your clients the best of both worlds.

------

Introducing The NEW Bootcamp Periodization System

You Get Four Twelve-Week Programming Guides – A FULL YEAR Of Done For You Periodization Programs!

Each manual includes a 12-week periodization system. Programs are designed for three hard workouts per week. Each workout includes:

A set of warm-up exercises that are designed specifically for each workout. This reduces injury and gets your campers pumped about the workout! The main workout, which includes a variety of bodyweight exercises, endurance exercises, bodyweight exercises, and exercises using dumbbells, bands and kettlebells. Each workout is designed around a specific goal, such as building endurance, leaning out, getting strong, etc. A closer/finisher. Depending on the workout goals, these closers may give your campers a metabolic boost and help them cool down.

Here’s what you get when you order now…

Manual #1: Winter Bootcamp Program— Done For You 12 Week Periodization Program

Use the Winter Program to build strong bodies. Workouts focus on exercises such as bodyweight exercises, compound lifts, and targeted lifts to build muscle and strength.

This periodization program includes:

Chapter 1: Basic Build (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Get Stronger (Weeks 7-9) Chapter 4: Super Sets (Weeks 10-12)

Manual #2: Spring Bootcamp Program— Done For You 12 Week Periodization Program This program starts by building muscle and strength, and then it turns to leaning your clients out and sending their metabolism into overdrive. Right in time for beach season! This periodization program includes:

This periodization program includes:

Chapter 1: Basic Build (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Lean Out (Weeks 7-9) Chapter 4: Metabolic Drive (Weeks 10-12)

Manual #3: Summer Bootcamp Program— Done For You 12 Week Periodization Program

It’s summer, and your bootcampers are thinking about baring themselves on the beach. Use this 12 week periodization program to get them lean, get them sexy and build their confidence! Your clients will look good and feel great!

This periodization program includes:

Chapter 1: Sexy Build (Weeks 1-3) Chapter 2: Get Tight (Weeks 4-6) Chapter 3: HIIT Weeks (Weeks 7-9) Chapter 4: Beach Ready (Weeks 10-12)

Manual #4: Fall Bootcamp Program—Done For You 12 Week Periodization Program

You’ve been pushing your campers hard all year to build their strength and lean them out. The Fall program starts with a short recovery period of lighter work, followed by building strength, mobility and endurance.

This periodization program includes:

Chapter 1: Recover (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Mobility (Weeks 7-9) Chapter 4: Endurance (Weeks 10-12)

Bottom line: you get a full year of carefully planned periodization programming across four manuals. These programs and workouts are designed to grow strength, endurance, and mobility, plus get your clients lean and beach-body ready in time for summer!

And that’s not all…

Plus You’ll Get These Two Bonus Guides for FREE! Bonus #1: The Beach Bootcamp Workout Program Bonus #2: Krazy Klosers: 52 Krazy Finishers, A New One For Every Week Of The Year!

------Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .

.To learn more about The NEW Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system PROVEN BOOT CAMP TRAINING SYSTEM

Using HIIT with Older Clients

The Secret Of Providing Variety And Great Results For Your Clients

(It’s Not What You Think)

Are your bootcamp workouts helping your clients get in shape and move better… or are you getting them ready for Cirque du Soleil?

The key here is Coach, and in order to Coach we need to know the goal. Not just an "I'd like to get in shape" goal....but "what are you going to get in shape for, specifically?”

So what’s the answer? Periodization.

A Periodization system is the systematic planning of a training program, which involves progressive cycling of various aspects of a training program during a specific period.

In short, this is not a random combination of exercises put together JUST to make a workout fun and entertaining.

Simply put, you can’t.

Because.... here’s thing 2:)...

We are getting too distracted by the idea of fitness as entertainment and forgetting about the clients’ goals that include increased strength, burning fat, and improved mobility.

Sure repeating some of the same exercise might seem boring to those who don’t know better, but doing 10 more pushups every week is a progression, and hence the body is becoming more fit.

Periodization programs do this for your clients. This type of program help people master the basic movements, and then ramp up intensity appropriately.

Because you know what? Random, “exciting” workouts are what get people hurt, and they do not achieve their goals!

Now usually when people hear about periodization, the first thing that escapes their lips are these words…

“But what about variety?”

In short, periodization may not always be sexy… but it’s 100% effective. And at the end of the day, that’s what matters most.

The 12 Month Bootcamp Periodization System is a done for you program that takes away the need to figure out these progressions.

Look at this lay out based on 1 three-times-per-week bootcamp workout:

Day 1

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

Day 1: Push - EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Push Ups (15-20 Reps)

Dips (15-20 Reps)

Dumbbell Floor Chest Press (15-20 Reps)

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

Dumbbell Shoulder Press (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

DAY 2 Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Single Arm Rows Right Arms (15-20 Reps)

Single Arm Rows Left Arms (15-20 Reps)

Band Bicep Curls (15-20 Reps)

Band or Dumbbell Bilateral Rows (15-20 Reps)

Dumbbell Upright Rows (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches

DAY 3 Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Alternating Leg Lunges (15-20 Reps)

Squat Jumps (15-20 Reps)

DB/MB Sumo Squats (15-20 Reps)

DB or MedBall Stiff Leg Deadlifts (15-20 Reps)

KettleBell Swings (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Spiderman Mountain Climbers and Bicycle Crunches

------

Now in week 2 you can add some progressions, more resistance for individuals, more work time, and less rest time, but the goal is to create progress.

In Summary…

------

A truly successful bootcamp achieves at least two critical goals:

1.- Gets your clients the physique results they want, while simultaneously

2.- Giving them what you know their body needs.

When you program with structural balance in mind, you give your clients the best of both worlds.

------

Introducing The NEW Bootcamp Periodization System

You Get Four Twelve-Week Programming Guides – A FULL YEAR Of Done For You Periodization Programs!

Each manual includes a 12-week periodization system. Programs are designed for three hard workouts per week. Each workout includes:

Here’s what you get when you order now…

Manual #1: Winter Bootcamp Program— Done For You 12 Week Periodization Program

Use the Winter Program to build strong bodies. Workouts focus on exercises such as bodyweight exercises, compound lifts, and targeted lifts to build muscle and strength.

This periodization program includes:

Chapter 1: Basic Build (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Get Stronger (Weeks 7-9) Chapter 4: Super Sets (Weeks 10-12)

This periodization program includes:

Chapter 1: Basic Build (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Lean Out (Weeks 7-9) Chapter 4: Metabolic Drive (Weeks 10-12)

Manual #3: Summer Bootcamp Program— Done For You 12 Week Periodization Program

This periodization program includes:

Chapter 1: Sexy Build (Weeks 1-3) Chapter 2: Get Tight (Weeks 4-6) Chapter 3: HIIT Weeks (Weeks 7-9) Chapter 4: Beach Ready (Weeks 10-12)

Manual #4: Fall Bootcamp Program—Done For You 12 Week Periodization Program

This periodization program includes:

Chapter 1: Recover (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Mobility (Weeks 7-9) Chapter 4: Endurance (Weeks 10-12)

And that’s not all…

Plus You’ll Get These Two Bonus Guides for FREE! Bonus #1: The Beach Bootcamp Workout Program Bonus #2: Krazy Klosers: 52 Krazy Finishers, A New One For Every Week Of The Year!

------Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .

Metabolic Training Works

Metabolic Training Works by Funk Roberts

With all this talk about metabolic training, it’s important for you to understand the real science behind it. How it works, how it impacts a client’s fitness level and body, and more importantly, what needs to be in place in order for them to receive those benefits.

It’s critical to know that not everyone who tries metabolic training is going to realize the benefits they think they are. This form of training needs to be done with intensity. If your client isn’t working hard enough, they aren’t going to see the results you’re after.

The good news is that if your client is at the level to try this training, it’s highly effective as it addresses 99% of all client’s goals in one workout:

To build muscle To burn fat To get into better conditioning (athletes)

And, it cannot be forgotten that this type of training is very time-efficient, so fits in with the busy schedule that most people have. It’s simply one of the most effective ways to get the best bang for your buck.

So let’s talk science, shall we?

I want to go over some of the research on how this works and why it’s a training variety you should be turning to time and time again.

The Power Of EPOC

EPOC, which stands for excess post-exercise oxygen consumption essentially refers to the level of damage that is done to the body during a high intensity workout session and how much energy has to be expended by the body in order to return to a state of homeostasis.

Your body has the great desire to always maintain the status quo. It doesn’t like change and in fact, will resist it every chance it gets (which is why, weight loss can be so hard).

When you do intense exercise, you are pushing your body past its comfort zone and doing more than it knows how to deal with. This creates micro trauma within the cell – trauma that then has to be repaired.

Your body has to go through an extensive repair process to get back to how it was before that bout of intense exercise came along.

It’s this process that burns significant energy.

You can also think of it as replacing the oxygen debt as well.

When exercising very intensely, you are robbing your body of oxygen that it needs. As exercise progresses, you have a harder and harder time getting sufficient oxygen to the muscle cells as they would prefer.

As such, you build up this debt. By the time the workout is over, you now have that large debt that has to be paid back. The process of paying it back – getting the oxygen level back to normal also utilizes great amounts of energy and contributes to your post-exercise calorie burn.

In one study published in the Physiological Reports journal, researchers looked at what the impact of one bout of sprint interval training would have on the resting metabolic rate of a group of test subjects.

They have 15 healthy men get their RMR (Resting Metabolic Rate) and TDEE (Total Daily Energy Expenditure) tested and then perform the sprint interval training. After the training was completed, it was shown that sprint exercise increased the TDEE in every single research participant with the magnitude of increase to the tune of 946 +/- 62kj/day.

This study clearly illustrates that interval training has the capacity to accelerate your total daily calorie burn despite only lasting a few minutes at a time.

In the world of fat loss, this is big news as far as future progress goes.

The Impact On HGH

Another exciting area where metabolic training is going to assist is with helping you maintain higher overall levels of growth hormone. Human growth hormone is one of the primary hormones involved in keeping you strong, building muscle, energized, feeling your best, and for keeping you lean as well.

One thing that some people may not realize is that growth hormone keeps fat gain at bay while upping the rate of protein synthesis to create new lean muscle mass.

It really is one of the most powerful hormones in the body (next to testosterone – more on that in a second).

Research published in the Journal of Strength And Conditioning Research noted that when subjects performed sprints of 100m, 200m, 300 m, and 400 m, all sprints noted an increase in lactate and growth hormone levels once the sprinting was completed.

The Testosterone Implications

Likewise, metabolic training will also increase the other most anabolic hormone in the body, testosterone. Testosterone will help to boost your overall protein synthesis rates, leading to increased muscle strength and size gains while also improving overall performance.

This hormone is also involved in helping keep you as lean as possible, so when levels are higher, you should notice your body fat dropping.

One study published in the Journal of Strength And Conditioning Research noted that when cyclists performed sprint interval training with either low cadence (higher resistance) or high cadence (lower resistance), the low cadence group saw a testosterone increase to the tune of 97% while the high cadence group saw a boost to the tune of 62%.

From this, we can see that regardless of what type of interval training is performed, testosterone will be increasing. But, the more effective type of interval training to perform is one that will have you working against higher resistance levels. This is where metabolic training tends to really shine.

The Stick With It Factor

Want another reason to get your clients on interval training? How about the fact that their chances of sticking with it are much higher?

You know the drill. A client starts up all excited and two weeks in, is hardly showing up to their sessions.

Research illustrates that people are more likely to stick with high intensity training because they enjoy it more compared to traditional lower intensity training. The more your clients look forward to their sessions, the more likely they are to attend.

And this is despite the fact those sessions are so very intense. Likely it’s due to the continually changing nature of these workouts, which helps keep boredom at bay. Either way, it’s a great way to increase adherence rates with the people you work with.

A Lesson In Endurance

When most people think of intense interval training, they tend to think about benefits related to sprinting. Rarely do they think they’d improve on the endurance front.

But, it turns out, research shows that interval training can in fact boost endurance as well. A study in the PLOS journal noted that when subjects did even just one sprint interval in an otherwise moderate intensity session, their overall endurance levels improved.

So if you have a client training for an endurance event, it may be worthwhile to implement some metabolic training at some point in their session to give their results a boost.

It Gives You Greater Variety

Finally, the last great benefit of metabolic training is the fact it offers great variety. You are not bound to traditional cardio machines to perform these workouts, meaning you can work with clients anywhere and do this training, as well as give them more options if they really despise the traditional cardio methods.

For instance, burpees can be done with just one’s own body weight and prove to be just as effective at burning fat and improving conditioning as running is, according to a study published in the Journal of Strength and Conditioning.

Don’t be afraid to break free from the norm and do something totally different. Chances are, your client will thank you for it.

So as you can see, this is one form of training that you don’t want to miss out on doing with your clients. When they are of the fitness level to get started, begin introducing it, even if slowly, so they can start reaping the great benefits to come.

This is the great information that you are going to learn with the Metabolic Conditioning Coach Certification that has just launched this week with NESTA.

Get your online MCC Certification and start at your convenience by clicking the link below:

Start Your Metabolic Conditioning Coach Certification Course < = Get It TODAY for 30% OFF (Use Code: METABOLIC for discount)

Bootcamp Workouts: Raising the Bar

Have you ever watched a cable commercial where they offer this incredible offer for NEW customers? I always watched those and wonder..."What about me?...I have been a loyal subscriber for years and I'm paying more than someone who has never done business with you."

I wonder if members of the gym or members of my bootcamp feel the same when all the new year resolution people come in to start their fitness journey, I ask that every time we put together an offer to help new members get started in our program. I also think about that at this time of the year when we have so many new people participating in a fitness program that is not necessarily new to everyone , but it's new to them.

How do we continue to serve our members that have been training all year, and for many years and still manage to serve all of the people that are joining us for the first time.

Simple or at least the idea is simple, Create a plan where people of all fitness levels are starting a new fitness adventure no matter where in their personal journey they are. A plan that can be laid out weeks, months and even a full year ahead of time so that the person going on this adventure knew what was ahead of them and so that a coach had a map that could take them there

Everyone starts the year with a goal in mind. Maybe it's to make improvements on everything they did the prior year, maybe it's to finally make it happen for the first time. What ever the goal is mapping and planning out workouts in advance ensures that the goal will be achieved..

What if you knew ahead of time that your workouts would look like this for example:

Day 1

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

Day 1: Push - EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Push Ups (15-20 Reps)

Dips (15-20 Reps)

Dumbbell Floor Chest Press (15-20 Reps)

Band or Dumbbell Over Head triceps extensions (15-20 Reps)

Dumbbell Shoulder Press (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Mountain Climbers and Leg Raises

------

DAY 2

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

Day 2: Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Single Arm Rows Right Arms (15-20 Reps)

Single Arm Rows Left Arms (15-20 Reps)

Band Bicep Curls (15-20 Reps)

Band or Dumbbell Bilateral Rows (15-20 Reps)

Dumbbell Upright Rows (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

X Body Mountain Climbers and Reverse Crunches

------

DAY 3

Warm Up

Heel Raises for 30 Seconds

Standing Bicycle Crunches for 30 Sec

Squats for 30 Sec

Jumping Jacks for 30 Sec

30 Sec Break and Repeat

60 Sec Break

Day 3 Squat EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Alternating Leg Lunges (15-20 Reps)

Squat Jumps (15-20 Reps)

Dumbbell Sumo Squats (15-20 Reps)

Dumbbell Stiff Leg Deadlifts (15-20 Reps)

KettleBell Swings (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

4 Minute Traditional TABATA

20 Seconds on 10 Seconds Off

2 Moves Switching Back and Forth between

Spiderman Mountain Climbers and Bicycle Crunches

...and that the following week the goal was to progress with these workouts. And that after making progress for 3 weeks with this you already have the next set of workout mapped out.

It's one less thing to think about and it takes the guess work out of the equation

A truly successful bootcamp achieves at least two critical goals:

1.- Gets your clients the physique results they want, while simultaneously

2.- Giving them what you know their body needs.

When you program with structural balance in mind, you give your clients the best of both worlds.

------

Introducing The NEW Bootcamp Periodization System You Get Four Twelve-Week Programming Guides – A FULL YEAR Of Done For You Periodization Programs!

Each manual includes a 12-week periodization system. Programs are designed for three hard workouts per week. Each workout includes:

Here’s what you get when you order now…

Manual #1: Winter Bootcamp Program— Done For You 12 Week Periodization Program Use the Winter Program to build strong bodies. Workouts focus on exercises such as bodyweight exercises, compound lifts, and targeted lifts to build muscle and strength.

This periodization program includes:

Chapter 1: Basic Build (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Get Stronger (Weeks 7-9) Chapter 4: Super Sets (Weeks 10-12)

Manual #2: Spring Bootcamp Program— Done For You 12 Week Periodization Program

This program starts by building muscle and strength, and then it turns to leaning your clients out and sending their metabolism into overdrive. Right in time for beach season! This periodization program includes:

This periodization program includes:

Chapter 1: Basic Build (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Lean Out (Weeks 7-9) Chapter 4: Metabolic Drive (Weeks 10-12)

Manual #3: Summer Bootcamp Program— Done For You 12 Week Periodization Program

This periodization program includes:

Chapter 1: Sexy Build (Weeks 1-3) Chapter 2: Get Tight (Weeks 4-6) Chapter 3: HIIT Weeks (Weeks 7-9) Chapter 4: Beach Ready (Weeks 10-12)

Manual #4: Fall Bootcamp Program—Done For You 12 Week Periodization Program You’ve been pushing your campers hard all year to build their strength and lean them out. The Fall program starts with a short recovery period of lighter work, followed by building strength, mobility and endurance.

This periodization program includes:

Chapter 1: Recover (Weeks 1-3) Chapter 2: Get Strong (Weeks 4-6) Chapter 3: Mobility (Weeks 7-9) Chapter 4: Endurance (Weeks 10-12)

And that’s not all…

Plus You’ll Get These Two Bonus Guides for FREE! Bonus #1: The Beach Bootcamp Workout Program Bonus #2: Krazy Klosers: 52 Krazy Finishers, A New One For Every Week Of The Year!

Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System .

.To learn more about The NEW Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system

PROVEN BOOT CAMP TRAINING SYSTEM

Also see article Smart Bootcamp Training Programs

Smart Bootcamp Training PROGRAMS

Smart Bootcamp Training Programs

Bootcamps are still currently all the rage in the fitness industry.

And for good reason.

Not only are bootcamps a cost-effective way for clients to get a supervised workout, but they’re also an amazing money-making tool for the smart fitness business owner.

But here’s the big issue… A lot of bootcamp programs are horribly written!

While I could list numerous issues with bootcamp training programs, here are just a few:

- Totally random workouts,

- No built-in progressions or regressions, and perhaps most importantly,

- No structural balance. Let’s talk briefly about structural balance.

Your body likes balance - front-to-back, side-to-side, etc.

When you have good balance in all planes of movement, your body moves and feels great. Most importantly, a lot of those little aches and pains we ring up to “old age” seem to magically disappear. And you see this issue in the gym all the time, whether you realize it or not. We all know “that guy.”

You know, the one who bench presses every Monday, Wednesday and Friday like clockwork. But when it comes time to pay his dues with his upper back?

Well, he’s got more important things to do! And it’s no wonder why people like this make little to no progress, or worse yet, end up injured.

But I digress - back to bootcamps.

Often, entry-level bootcamp owners are content with a program that looks something like this:

- Run over to that tree and back,

- Ok you’re back - now do 15 body weight squats,

- Ok, now let’s do 15 lunges each leg.

This makes for a great workout - the client is huffing and puffing, and they feel like they’re getting some results.

But here’s the underlying issue… All of those exercises worked the quadriceps more so than the glutes and hamstrings!

These people are getting a great metabolic workout, but doing so at the expense of maintaining structural balance and keeping their body healthy.

As a bootcamp owner, this is a double-edged sword - they might make great progress up front, but end up injured and quitting.

This is obviously bad news for both parties, if you ask me.

So what’s the solution?

Early on in my training programs, I’ll skew my workouts in the couple opposite direction I may not include any anterior chain work (pecs, quadriceps, etc.) early on in the program, while focusing exclusively on the back side of the body.

Not only do your clients end up feeling muscles they’d long since forgotten about, but they get a great workout and feel better to boot!

Here are a couple of workouts you can try right now, today, with your bootcamps.

Warm Up

Set your interval timer for 30-seconds ON, 15-seconds REST and complete 2 rounds of the following.

Between full rounds, rest 30-seconds...

Heel raises

Jumping jacks

Squats

Good mornings

Push EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Narrow Grip Push Ups (15-20 Reps) TRX or Suspension Strap Chest Press (15-20 Reps)

Dumbbell Chest Press (15-20 Reps)

Bench Dips (15-20 Reps)

Alt Dumbbell Shoulder Press (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to regroup

Finisher

Set your interval timer for 45-seconds ON, 15-seconds REST and complete 2 rounds of the following.

Between full rounds, rest 30-seconds…

Squats, Push Ups and Burpees

------

Once you have built balance from front-to-back and side-to-side, it’s critical to maintain it with smart programming going forward.

Warm Up

Set your interval timer for 30-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 30-seconds...

Heel raises

Jumping jacks Squats

Good mornings

Pull EMOM “every minute on the minute”

Members will perform assigned number of reps and have 1 minute to complete, as soon as they complete the remaining time is used to rest, recover, rotate and hydrate

Bi Lateral Reverse Grip Dumbbell Rows (15-20 Reps)

Bi Lateral Wide Dumbbell Rows (15-20 Reps)

Band Reverse Curls (15-20 Reps)

Band or Dumbbell Alternating Rows (15-20 Reps)

Stiff Leg Deadlift into A Kettlebell Upright Rows (15-20 Reps)

Members will complete 4 Rounds (20 Minutes) in A Circuit Style

1 Minute to Re Group

Finisher

Set your interval timer for 40-seconds ON, 15-seconds REST and complete 2 rounds of the following. Between full rounds, rest 60-seconds… Mountain Climbers, Plyo Lunges and Heel Raises

------

A truly successful bootcamp achieves at least two critical goals:

1.- Gets your clients the physique results they want, while simultaneously

2.- Giving them what you know their body needs.

When you program with structural balance in mind, you give your clients the best of both worlds.

Georgette Pann is a world-renowned bootcamp expert, and the creator of Sure Victory Bootcamp in a Box,Sure Results Bootcamp Workouts and publisher of The Bootcamp Periodization System ..

To learn more about The NEW Bootcamp Periodization System +how it can revolutionize your bootcamp programming NOW go to http://smartfitproworkouts.com/bootcamp-periodization-system

PROVEN BOOT CAMP TRAINING SYSTEM

Also check out the article : Bootcamp Workouts: Raising the Bar

Metabolic Bootcamp Workout + 3 Bodyweight Metabolic Sizzlers

Warm-up

Do the following circuit twice, resting for 1 minute between circuits. Each exercise is to be performed for 20 seconds

Seal Jacks

Alternating Reaching Lunge

Arm Crosses

Cross-Body Mountain Climbers

Leg Swings

Pushups

MRT Circuit

Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

Inverted Row, DB Row or Band Row Bulgarian Split Squats (1-1/2 rep style) (30 secs ea leg)

Spiderman Pushups

MCT Circuit

Do the following circuit 3 times, resting for 1 minute between circuits. Each exercise is to be performed for 30 seconds.

KB/DB Swings

Close-Grip Pushups

Goblet Squat

SB Stir-the-Pot

Alternating Reverse Lunge or Step-up

Body Saw

Finisher

Do the following circuit twice, resting for 30 secs between circuits. Each exercise is to be performed for 20 seconds.

Lunge Jumps or Box Jumps

Renegade Row (20 secs per side)

Total Body Extensions

Mountain Climbers

Cool-down, Stretching – 10 minutes

------Bodyweight Metabolic Sizzlers

For any workout that requires the rotation of work to rest intervals, the “OFF” interval is active recovery which can be in the form of transitioning to the next move or marching in place to prep for the next intense round, where the “ON” is the exercise at which you work through with maximum effort.

1.Leg Matrix

12 x each side, each exercise for 1 round

Split Squats

Lateral Lunges

Skater Jumps

Stagger Stance Skier Swing

2.Bear-Crab-Worm

4 rounds – 20 seconds each exercise – no rest between rounds

Bear Crawl – 4 steps forward, 4 steps backward – repeat for 20 sec

Crab Walk - 4 steps forward, 4 steps backward – repeat for 20 sec

Inchworm to Push Up – repeat for 20 sec

3.Escalating Supersets

20 seconds on, 10 seconds off for 1 round

Split Jumps (right), Split Jumps (left), Forward Lunge to Reverse Lunge (right), Forward Lunge to Reverse Lunge (left)

Plank, Plank Jacks, Two-Point Plank (right), Two-Point Plank (left) ------

Just released Brand NEW

89 Unique Done-For-You Metabolic Sizzlers for Fitness Pros http://thefitnessbootcampclub.com/go/metabolicsizzlers/ Conditioning for “De- Conditioned” Clients

Utilizing Conditioning Workouts by Dave Randolph

Many trainers want to have their clients do nothing but conditioning workouts, HIIT all the time just to make them tired & sweaty, because it’s easy to do and requires no knowledge of proper program design. But that is not the sign of a good trainer or coach. Sure it will make your clients burn fat (for a while) but how long can they hold up? Day after day of HIIT, even every other day, causes a tremendous amount of stress to the entire body, not just the muscles. High levels of stress cause a cascade of hormonal dumps, which can actually lead to fat gain, not to mention the increased risk of injury.

I was guilty of running HIIT circuits all the time in my early days as a trainer. But, I saw more and people get injured or people would sign up a four-week trial program and they’d disappear after two weeks. I slowly realized my programming sucked. As a result, I started studying programming from Alywn Cosgrove, Mike Robertson, Eric Cressey, Mike Boyle and many others. If you aren’t following those guys you are missing out on some great knowledge.

Because of what I learned, I now keep the HIIT to every couple of days and focus more on strength and power with all my clients. Since my client base is predominately women in their late 30s to mid 50’s, I have to focus on what is going to make them move and feel better, get them stronger, and of course, leaner.

I primarily run medium sized group training; we do a lot of kettlebell deadlifts, swings, rows and squats. The ladies seem to be less intimidated by the bells versus a barbell and they are more willing to attempt heavier lifts. Using kettlebells (also bodyweight and resistance bands) helps them to get stronger and used to moving weights around. They also get their heart rate up so there isn’t as much need to do a lot of HIIT training.

Now that you have over 101 conditioning workouts in hand (or on your phone) it’s easy to just pick a workout and run it, then another, then another. But I want you to step back and think about using these workouts twice per week at most. How many HIIT sessions you give your clients per week depends on how many times per week they train with you and you should also take into account what else they may be doing outside the gym

For example, you train a client or group 3 days per week, say Monday, Wednesday and Friday. Have them do strength and or power on Monday and Friday with the HIIT session on Wednesday.

If you only train them twice per week I would still do strength or power both days, and make the conditioning the last part of the sessions. Take one of the conditioning workouts in the ebook and cut it in half. They’d get about 15 minutes of strength/power work and another 15 or so of conditioning with the rest for warm-ups and cool-downs.

Obviously you need to adjust the times based on how your sessions are laid out. I do about 20 minutes of “warm-ups” which includes foam rolling and pre-hab work (glute bridges, Dead bugs etc) and a little bit of dynamic work like med balls or low level plyos. Then we hit the main part of the workout for 20 minutes or so. After that we’ll do a 5 - 8 minute conditioning circuit, then stretch for the rest of the hour.

I do have some people in my groups who train 5 days per week. Typically we do Monday, Wednesday and Friday’s as I described above. On Tuesday, Thursday and Saturday we will do some sort of conditioning workout. It might be a 20:10 or 30:15 circuit, or it might be EMOMs or ladders. I mix it up and try to keep the intensity level and the exercise selection in line with what they did the day before and what they will be doing the next day. Have a plan for your workouts over the course of four to six weeks and don’t be afraid to make changes on the fly as necessary if clients are struggling or you can tell they just need a less intense workout. I understand that you may have clients who think that if they don’t puke, or come close, they didn’t have a good workout. Then there are others who think that using teeny tiny weights and doing a bazillion reps will get them “toned”. I hope you know that neither or those methods work. It’s your job as a coach to educate your clients on the right way to lose fat and or build muscle, strength and stamina. Of course your programming must also be based on their goals. In a group setting it can be tough but it is doable. Proper progressions and regressions allow you to customize your programming for each person in a group, and unless you have a lot of elite level athletes, everyone will get better and move closer to reaching their goals. If you do have elite athletes they shouldn’t be in your group classes unless it's for a specific reason.

Just because you have them doesn’t mean you should do them all the time. Everything in moderation as the saying goes. And a little goes a long way so be reasonable in your use of these workouts and take your client’s training level into account when using these workouts

Example of a good conditioning workout

Exercise Progression Regression Work Rest Notes

Split Squat Loaded Supported 30s 15s R

Split Squat Loaded Supported 30s 15s L

Plank Super 30s 15s Plank

Jumping Step out instead of jumping 30s 15s Jacks the feet

Unicycle Hold the non-working leg 30s 15s slightly off the floor with r/l the leg straight

Kb 2 2h high pull Hip 30s 30s handed Hinge swing Repeat Adjust the rest as 4-5x needed based on clients ability and conditioning level

In the above example we hit the legs with some rest between sides to allow for recovery of the trailing leg before it works as the lead leg. When I teach Split Squats I focus on pushing through the mid foot to the heel of the lead leg to activate the glutes on that side. I try to minimize the back leg pushing but it still gets hit. By giving the trailing leg a chance to recover before making it the lead leg your clients should be able to complete the interval without stopping.

If your client has a tough time with the split squat have them hold the handles of a suspension system or something else they can use to stabilize with. As their legs and core get stronger they should be able to stop using the support.

From there we target the abs and upper body with a forearm plank. It’s a low level exercise and will let the client get their HR and breathing back down a bit while still hitting the core and upper body. Those who can hold a good plank for a long time, should do the super plank. This going from a forearm plank to the top of a pushup by placing the hands on the floor where the elbows were then going back down to the forearms. This is a lot tougher for the upper body and core than a plank. Focus should be on keeping the hips from shifting and maintaining the plank/neutral spine.

Getting back up off the ground is work in itself for some people so I like switching between standing and ground based movements. The Jumping Jacks are a low-level active recovery exercise; they should allow the client to get their breathing down while they continue to move. If they can’t jump for whatever reason, have them step one foot to the side when the hands come up. Bring the feet back together when the hands come down the repeat on the other side.

Back to the ground for some core work. The unicycles are a little bit of thoracic flexion, a little rotation, and some hip flexion and extension. The movement is a cross body pattern; the left elbow and right knee come together. They are tough and get the heart rate up quickly. You have to make sure the client doesn’t do more than lift the shoulder off the floor. I emphasize bringing the knee up to meet the elbow in the centerline rather than trying to bring the elbow to the knee. It a subtle difference but usually keeps the client from lifting the torso off the floor.

After that, we get back up and grab a kettlebell for 2 handed swings. You can make this more “cardio” by going lighter and being active on the back swing or make it more strength/power by using a heavier bell and focusing on the explosive hip snap.

For those clients who can do swing well and have the “wind” should progress to the 2 hand high pull. This is a swing but at the top you retract the shoulder blades and bring the thumbs to the forehead. You then push the bell forward and let it arc back through the legs. The arms straighten out as the bell travels through the legs.

If your clients can’t do swings for whatever reason have them practice the hip hinge. This is just the swing movement without weight, sometimes referred to as the “air” swing.

As for the intervals 30:15 is a good work to rest ratio but you might cut the rest to 10 seconds if your clients are up and ready without showing signs of too much fatigue. On the other hand if they are barely ready to go by the end of the 15 second rest period you may need to increase it to 20 seconds. You may also adjust the rest between sets too. Watch your clients and see how quickly they recover and adjust things accordingly. There is nothing wrong with making these kinds of modifications in the middle of a workout. In fact a smart trainer should be doing just that, especially with a one-on- one client. In groups you have to learn to gauge the overall fatigue level of the group. You will always have some that gas early and others that never seem to get tired. Throw those out and go with the majority. In the long run you and your clients will benefit from doing just the right amount of work and not getting run into the floor

As you can see it’s not about killing your client, making them puke or otherwise run them down. Conditioning, and training in general, is about making people move better and feel better. Helping them get stronger so they can live a better, more active life.

------

Grab the Brand NEW Resource: “101 Conditioning Circuits: 30 Minute Done-For-You Conditioning Circuits For Fitness Pros!”

This comprehensive package gives you everything you need to deliver great results to your clients, including:

101 awesome and super-effective conditioning circuit workouts that your clients are sure to love! These 30 minute workouts can be scaled up or down to meet your client’s fitness levels and goals. Step-by-step instructions for completing every exercise mentioned in the book. That means no more Googling when you run into an exercise you’ve never heard of – what a time saver! Plus a bonus video library of exercises that show you exactly how to perform over 200 exercises! No guesses – just watch the videos to see exactly how they’re done!

4 Bodyweight Boot Camp Ab Finishers

Bodyweight Ab Finishers

Mike Whitfield, CTT Contributor to the Men’s Health Big Book of Getting Abs

Try these with your bootcampers...great way to end a session:)

Bodyweight Ab Finisher # 1 – Jacking the Abs

Do the following superset 3 times, resting as shown

Jumping Jacks (30 secs), rest 10 secs Plank Jumping Jacks (30 secs), rest 10 secs

Bodyweight Ab Finisher # 2 – Burpee Run

Do the following circuit twice, resting as shown.

Burpee/Spiderman Pushup Combo (20 secs), rest 10 secs Shuttle Sprint (20 secs), rest 10 secs Burpee/X-Body Mountain Climber Combo (20 secs), rest 10 secs Run in Place (20 secs), rest 10 secs

Burpee/Spiderman Climb Combo (20 secs), rest 10 secs

Bodyweight Ab Finisher # 3 – The Metabolic Abs 360

Do the following circuit as many times as possible in 6 minutes, resting only when needed. Bodyweight Squat (6) T Pushups (6/side) Alternating Lateral Lunge (6/side) Mountain Climbers (6/side)

Bodyweight Ab Finisher # 4 – Extend to Push

Do the following superset 4 times, resting for 30 seconds after each superset

Total Body Extensions (30 secs) Plank to Pushup (30 secs)

Free Bonus TODAY ONLY when you pick up the NEW Ab Finishers 2.0 System.=> Get 51 Ab-Targeted Finishers + Sprint Conditioning FREE

http://georgettepann.com/abfinisherspecial Utilizing Kettlebells in Conditioning Circuits

Utilizing Kettlebells in Conditioning Circuits

In my 101 Conditioning Circuits there is a separate ebook with kettlebell workouts. We kept it apart from the main ebook because we know a lot of you don’t have many, if any bells. Or, you may not really know how to use them. If it’s the latter we strongly encourage you to get trained in their correct usage before you try to add them your client’s training programs!

When Pavel Tsatsouline re-introduced bells to the masses back in 1999, it was hard to find any, anywhere. Pavel partnered with DragonDoor and began mass production. At the same time Valery Fedorenko was doing demonstrations of kettlebell sport in New York City and elsewhere using bells brought over from Russia. DragonDoor bells were the only ones available for a few years but as more and more people got interested and got certified more manufacturers popped up. Some made good bells, some didn’t. There were many copies of the DD bells that changed the handle shape and thickness. Then Valery Fedorenko came out with his Competition kettlebells and people became more and more interested in kettlebell sport.

With the easy access to KBs (you can find them in Target and TJ Maxx) everyone and their brother thought they could watch a video and be the instant KB Guru (Jillian Michaels anyone :( ). Most of them had horrendous technique or they made up their own movements as they tried to be different from Pavel’s “Hard Style” or Kettlebell Sport “style”.

With all these wanna be’s out there many people were getting hurt doing exercises improperly and doing things like snatches when they had no business going overhead. There are still a lot of trainers out there who have never had a formal course in how to use kettlebells properly much less on how to teach them. If you are a trainer and have never been through a workshop or better yet a cert you shouldn’t be using bells in your training programs.

There are many certifications available, DragonDoor’s RKC, Pavel’s Strong First, Strength Matters, and Kettlebell Athletics. For KB Sport: IKFF and the WKC/AKC are two of the more prominent organizations.

Getting certified will teach you how to teach others the right way to use them and most should be teaching progressions and regressions. For example none of your clients should be doing swings unless they are 2/2 or better on the FMS Active Straight Leg screen and can do a hip hinge properly. If you aren’t doing some of screen you need to start!

Here are some of the progressions I use with my clients.

Hip hinge =>Sumo RDL or Double Sumo RDL=>2 handed swing =>2 handed high pull or 1 handed Sumo DL=> 1 Handed swing=> handed high pull

=>Snatch (if they are cleared for overhead work)

The hip hinge is the most important movement pattern and should be taught before anything else. There are plenty of articles and videos of how to properly hip hinge so I won’t go into detail in this article but here are a few things to be aware of:

Rounding the lower back – they may not have adequate hip mobility, don’t force it. Get them into it as far as they can without rounding and determine what is causing the lack of ROM Rounding the upper back – while not a major issue early on, cueing the shoulders back and engaging the lats is huge when actually deadlifting. Many times a client has great strength and mobility for the DL but not enough lat and upper back strength for the weight they are using. Make them go lighter Too much knee bend or no knee bend – the knees should unlock a little to allow the hips to push back. Too much knee bend and it turns into a squat Keep the neck aligned with the rest of the spine. No looking up

Once they can do the hinge adequately teach them the KB Sumo RDL. Don’t worry about them getting the bell to the floor. Maintaining neutral spine is more important. When they can perform the Sumo RDL consistently well you can progress them to the swing and eventually the 1 hand high pull. I don’t like and don’t teach the “American” swing so I never progress to that movement.

The one handed progression is focused on doing the hinge with no back twisting or side bending, and building core control via the obliques. If the client rotates the torso or shoulder or the shoulder drops they aren’t ready for dynamic unilateral work (1 arm swings, cleans etc.). If you are using the FMS screen a Rotary Stability score of less than 2/2 or an asymmetry means no unilateral work of any kind. That client should being a lot of side planks, Pallof presses etc.

Don’t be in a hurry to get your clients to the “cool” kb exercises. The risk of injury isn’t worth it. I know it can be tough to convince a client they aren’t ready to do alternating cleans. They want it because it looks cool, they saw it on you tube or maybe in your own gym in a group class. It is your job as their coach to teach them why they aren’t ready and give them something they can do that will get them ready for the more advanced exercises.

If you are not trained in the FMS or some other movement screening system you need to take some courses. Not being able to identify movement issues or having your client do movements they are able to do safely will lead to injury. As a coach it is your job to ensure your clients earn the right to do exercises. Clients must be able to do basic things like crawl, kneel and stand on one leg well before they try swinging a kettlebell, doing power cleans with a barbell or anything else that requires good movement and muscular balance. If necessary refer your client out to a Physical Therapist if they have something going on in a movement pattern that you can’t figure out, even if they aren’t in pain. A hip shift during a squat or deadlift is an example. Your client may have a hip impingement with no pain (yet) causing the shift. You probably can’t fix that and ignoring it will cause your client to break down over time.

When using kettlebells in conditioning circuits, whether the ones in the ebook or your own keep in mind a few things:

Don’t be tied to the workout. Modify it as necessary. If someone is gassing on a 30 second interval either increase the rest, decrease the work period, make him or her use a lighter bell or regress the exercise.

A client can go heavy or light in any given interval it’s up to you both on

whether you want to work power or endurance, i.e. heavy for fewer reps or light and fast as possible (with good form of course)

When writing your own programs use common sense and alternate between challenging exercises and easy ones. For example; Snatches and planks, dead cleans and rows, or Figure 8 with tap and floor press or 2h chest press. This lets the client stay fresh longer and allows them to maintain good form.

Don’t program Turkish Getups or ½ getups as part of a conditioning circuit!! First of all it takes about 30 seconds to complete one TGU when done correctly. Second it is too technical to do when fatigued. If you want to program TGUs put them at the beginning as part of the warm- up /activation section of your workout.

Alternate KB exercises with other equipment both for variety and to lessen the skill and physical demands. Pairing kbs with bands is a great way to keep things interesting. 2 handed swings paired with band squat and pull. You are working hamstrings glutes and abs on the swings and glutes, quads, abs and the mid- and upper-back.

Swings and battling ropes or swings and prowlers are other great combos.

Here’s a circuit I use quite a bit. Of course you have to have the equipment.

This can be done as a 30:15 work:rest interval, a 20:10 or even a 40:20. The latter will be tough!

1a) Double Wave Rope

1b) 2 Handed Swing or 2h high pull

1c) Alternating Wave Rope

1d) Mountain climbers

1e) Cross over Rope

1f) Plank or other ab work 1g) Circles or slams

1h) Seated band rows rest up to 1 minute if needed between rounds

It’s challenging but the most technical move is the 2 handed pull and, if necessary, you can regress it to an unloaded hip hinge done fast.

It is in the best interest of your clients that you really know how to use and teach the kettlebell lifts and know when to regress or progress them. Randomly throwing kb exercises (or any exercise really) at people without taking the time to understand them yourself or not taking time to teach your clients properly will get them injured and give you a reputation as a coach who gets his clients injured.

Sure, injuries happen, but it is our jobs as coached to reduce the risk as much as possible through self-education and passing that along to your clients. Screen them, start them off with the basics and progress them when they are ready. Make them earn it!

If you think if it in terms of martial arts, the student starts off with a white and over time with lots of practice they progress up through the ranks, eventually reaching black belt, but ONLY if they a) stick to it and b) practice. If you talk to your clients about their training from the perspective of a martial artist and practicing rather than working out it will make more sense to them and help them to stick to the plan and your program.

------

“101 Conditioning Circuits: 30 Minute Done-For-You Conditioning Circuits For Fitness Pros!” This comprehensive package gives you everything you need to deliver great results to your clients, including:

101 awesome and super-effective conditioning circuit workouts that your clients are sure to love! These 30 minute workouts can be scaled up or down to meet your client’s fitness levels and goals.

Step-by-step instructions for completing every exercise mentioned in the book. That means no more Googling when you run into an exercise you’ve never heard of – what a time saver!

Plus a bonus video library of exercises that show you exactly how to perform over 200 exercises! No guesses – just watch the videos to see exactly how they’re done!

Utilizing Conditioning Workouts

Utilizing Conditioning Workouts by Dave Randolph

For example, you train a client or group 3 days per week, say Monday, Wednesday and Friday. Have them do strength and or power on Monday and Friday with the HIIT session on Wednesday.

I understand that you may have clients who think that if they don’t puke, or come close, they didn’t have a good workout. Then there are others who think that using teeny tiny weights and doing a bazillion reps will get them “toned”. I hope you know that neither or those methods work. It’s your job as a coach to educate your clients on the right way to lose fat and or build muscle, strength and stamina. Of course your programming must also be based on their goals. In a group setting it can be tough but it is doable. Proper progressions and regressions allow you to customize your programming for each person in a group, and unless you have a lot of elite level athletes, everyone will get better and move closer to reaching their goals. If you do have elite athletes they shouldn’t be in your group classes unless it's for a specific reason.

Example of a good conditioning workout

Exercise Progression Regression Work Rest Notes

Split Squat R Loaded Supported 30s 15s

Split Squat L Loaded Supported 30s 15s

Plank Super Plank 30s 15s

Jumping Jacks Step out instead of jumping the feet 30s 15s Unicycle Hold the non-working leg 30s 15s slightly off the floor with r/l the leg straight

Kb 2 2h high pull Hip 30s 30s handed Hinge swing

Repeat Adjust the rest as 4-5x needed based on clients ability and conditioning level

If your clients can’t do swings for whatever reason have them practice the hip hinge. This is just the swing movement without weight, sometimes referred to as the “air” swing.

You may also adjust the rest between sets too. Watch your clients and see how quickly they recover and adjust things accordingly. There is nothing wrong with making these kinds of modifications in the middle of a workout. In fact a smart trainer should be doing just that, especially with a one-on- one client. In groups you have to learn to gauge the overall fatigue level of the group. You will always have some that gas early and others that never seem to get tired. Throw those out and go with the majority. In the long run you and your clients will benefit from doing just the right amount of work and not getting run into the floor

------

Grab the Brand NEW Resource: “101 Conditioning Circuits: 30 Minute Done-For-You Conditioning Circuits For Fitness Pros!”

This comprehensive package gives you everything you need to deliver great results to your clients, including:

6 Bodyweight Conditioning Circuits

BW Conditioning Circuit #1

Exercise Progression Regression Work Rest Notes

Skater’s lunge 30s 15s

Sit thru Hands elevated 30s 15s

V-Up 30s 15s

Split Squat Jumping split Squat Isometric hold 30s r/l 15s

DiveBomber Up/Down Dog 30s 1m

Repeat 4-5x

BW Conditioning Circuit #2

Exercise Progression Regression Work Rest Notes

Divebomber Up/Down Dog 30s 15s Side Plank Hip lift or leg On knees 30s r/l 15s abduction

Squat Stand Loaded 30s 15s & Kick

Jumping Seal Jacks Step out 30s 15s Jacks

Pushups Feet elevated Hands 30s 1m elevated

Repeat 5-6x

BW Conditioning Circuit #3

Exercise Progression Regression Work Rest Notes

Base Switch 40s 20s

Forward On knees 40s 20s Ellipse

Squat Wall sits 40s 20s

Unicycle 20s r/l 1m

Repeat 5- 6x

BW Conditioning Circuit #4

Exercise Progression Regression Work Rest Notes

Reverse On knees 40s 20s Ellipse

Cossack 40s 20s squat Hip/leg Spinal Rock 40s 20s thrust

Jab Cross 40s 1m Switch lead legs each round

BW Conditioning Circuit #5

Exercise Progression Regression Work Rest Notes

Quad hop Quad press 30s 15s

Shuffle 30s 15s

Hip/ Leg Spinal Rock 30s 15s thrust

Reverse 30s 15s Punch

Jump knee Jump Squats 30s 1m tucks or Body weight Squats

Repeat 5x

BW Conditioning Circuit #6

Exercise Progression Regression Work Rest Notes

Burpee No Pushup or 20s 10s elevate hands Repeat 8x 1m

Split Squat Jump Split Isometric Hold 20s r/l 10s Squat

Repeat 8x 1m (4x/side)

Quad Press Quad Hop 20s 10s

Repeat 8x 1m

Reverse 20s 10s Punch

Repeat 8x

Introducing the Brand NEW Resource: “101 Conditioning Circuits: 30 Minute Done-For-You Conditioning Circuits For Fitness Pros!”

This comprehensive package gives you everything you need to deliver great results to your clients, including:

4 Bootcamp Partner Game Finishers http://georgettepann.com/bcpartnergames

Boulder Chase

Format: Everyone as a team versus two to four boulder rollers

Supplies Needed: One Stability Ball

How to Begin: Have everyone spread out around the floor and give the stability ball to one of the boulder rollers.

Objective: If everyone is out at the end of time the boulder rollers win. If there are still people in then the boulder rollers lose.

How to Play: When time begins, the boulder rollers will hit the stability ball with their hands trying to tag people out with the ball.

The boulder rollers must work as a team by passing the ball to each other while trying to tag people out with the stability ball.

Once someone touches the ball, they have to sit out on the sidelines and hold in a squat position until the game is over.

Play this game for about one to two minutes and then switch up the boulder rollers.

Burpee High Five Tag

Format: Everyone versus the tagger(s)

Supplies Needed: None

How to Begin: Have everyone spread out across the floor away from the tagger(s). If you have a large group of people then designate multiple taggers. I recommend one tagger per 10 people.

Objective: If everyone is frozen at the end of the time period, the tagger wins. If people are still unfrozen at the end of time the tagger loses.

Rules: When time begins, the tagger will run around and tag people around the floor.

Once they are tagged, they are frozen in that spot until someone “unfreezes” them.

To unfreeze them, someone who is not frozen must do a burpee in front of them and on the jump, give the frozen person a double high five.

Once the burpee high five has been completed, the person is unfrozen.

Keep in mind that the people doing the burpee high fives can be tagged and frozen, so make sure they do the burpee high fives quickly.

Play this game for one to three minutes and then feel free to switch taggers.

Black Jack Format: Two even teams of people

Supplies Needed: A deck of playing cards

How to Begin: Have both teams line up in a single file line across each end of the floor facing each other (one team facing the other).

Objective:The first team to get a black jack wins.

Rules:Start by having each team hold in a pushup position.

Pick a person at the end of each team’s line to come to the center of the room.

The instructor will play blackjack (or 21) with the two people. Follow the same rules as you would play in a casino.

If a team beats the other team then the winning team can rest in a squat position while the other team holds in a pushup position.

Then the next two people will come up and play. Again the winning team can rest in a squat position while the other team holds in a pushup.

If a team gets a black jack (ace and a face card or 10) then that team wins.

KB Circle of Burpees

Format: Everyone verses everyone

Equipment Needed: Two kettlebells

Setup: Have the entire group get into a big circle in the center of the floor.

Objective: Don’t be the person that ends up with both kettle bells.

How to Play: Start by giving the kettle bells to two people who are right next to each other in the circle. When the instructor says “go”, the people holding the kettle bell will do five kettle bell swings and then pass the kettlebell to the person next to them.

The kettlebells will be passed one to the right and the other to the left. This way the kettle bells are moving in opposite directions toward the other side of the circle.

When the kettle bells meet at one person, that person has to do 5 burpees.

Repeat this game by starting the kettlebells at random spots in the circle; this way everyone has a chance to “feel the pressure”

For more Done For You Bootcamp Partner Games ON Sale NOW http://georgettepann.com/bcpartnergames

Special bonus: Boot Camp Olympics Manual. It details how to set up and run a month of indoor boot camp olympics. This is great for retention and referrals:

CLICK HERE to get your Boot Camp Olympics Manual Best Giant Bootcamp Workout Ever!

Today I have an awesome full “Done for You” workout session from Fitness Expert Funk Roberts. Check out the full session below from Funk.

Best Giant Bootcamp Workout Ever! (use this today!) – Funk Roberts

My goal as a coach is to help my clients burn fat, build lean muscle, get fit while keeping things fun and leaving them wanting more.

I do this by mixing a variety of different style of metabolic workouts, which keep them on their toes and excited.

As a Certified Metabolic Trainer, who has co-authored an Amazon Best Selling book, been featured as a Fitness Expert on TV, written and been featured on top fitness websites like Onnit Academy and train professional athletes around the world, I have used and developed programs using metabolic training for over 7 years and have been used successfully by hundreds of thousands of people around the world.

I want to share what one of my giant bootcamp, small group or even a one- on-one training sessions can look like when you mix cool and effective metabolic training styles in one Giant Workout.

The full session takes just over an hour not including water breaks and teaching time.

Best Giant Bootcamp Workout Ever! – Funk Roberts

Overview

Warm Up – 4 minutes

Dynamic Stretch - 6 minutes

Metabolic SuperSet - 30 Minutes

Combat Finisher -10 minutes

Abs Circuit – 10 minute

Stretch – 5 minutes

1. a) Spartan Dynamic Warm Up #1 I like to start every session with a Dynamic warm up to get the blood flowing and heart rate pumping.

(Funk Note: this is a great opportunity to walk around and welcome people, find out how they are doing and help get them prepared mentally for the onslaught workout about to happen)

This is a 4-minute routine. Set your GymBoss Timer for 30 seconds intervals and perform each exercise one after the other for one round and follow up with the Dynamic Warm Up.

1. Jumping jacks 2. Seal Jacks 3. Pogo Hops 4. Front and Back – Skiers 5. Side to Side 6. Twists 7. Crossover Jacks 8. Side Knee Lifts

1. b) Dynamic Stretch

Dynamic: involves controlled movements through a full range of motion by moving parts of your body and gradually increasing reach and speed of the movement. Here I will quickly go through exercises that focus on loosening up major joints/limbs (ankles, knees, hips, back, upper body, shoulders, elbows, wrists)

(Funk Note: during this time I make sure I’m educating the class or client as to why we are doing each movement and how it will help them to continue doing this before their own training)

Dynamic stretching improves flexibility and is done after a warm up to reduce the risk of injury.

1. c) Metabolic SuperSet Workout – 30 minutes

This will be the “Guts” of the session. I always go through each exercise one after the other teaching the movement and demonstrating the ideal speed and intensity at which you would like your group to work at.

(Funk Note: Walk around and encourage, correct, push and change exercise levels if needed)

Metabolic SuperSet workout is a bodyweight edition combining upper body, lower body and core exercise.

Perform each exercise for 30 seconds one after the other with no rest. Rest for 30 seconds and repeat for 3 sets.

Rest for 2 minutes and repeat for remaining sets

Total Workout Time = 30 Minutes

Exercise List

Set 1 - 3 Rounds

A1Wide Grip Push Ups - 30 Sec A2 Jumping Lunges – 30 Sec

A3 Abs V-Ups – 30 Sec

Rest 30 seconds

Set 2 - 3 Rounds

B1Pull Ups/Chin Ups - 30 Sec

B2 Prisoner Squats – 30 Sec

B3 Plank Builds – 30 Sec

Rest 30 seconds

Set 3 - 3 Rounds

C1Pike Push Ups - 30 Sec

C2 Reverse Lunges – 30 Sec

C3 Leg Raises – 30 Sec

Rest 30 seconds

Set 4 - 3 Rounds

D1 Close Grip Push Ups - 30 Sec

D2 Jumping Squats– 30 Sec

D3 Hip Thrusts – 30 Sec

Rest 30 seconds

1. d) Combat Conditioning Finisher -

I like to add this 10-minute killer to finish off the main session. This is a collection of exercises including the dreaded burpees.

(Funk Note: Depending on the level of your clients, you will want to quickly see everyone demo each exercises after you show them the movement. Once again you will have to go through each exercise during the actual workout. YOU will have to work hard at pushing everyone past his or her limits into the realm of being uncomfortable. Make sure you motivate and push them in a positive way to help get them through these 10 minutes.)

Perform each exercise for 50 sec followed by 10 sec for two rounds with no rest. Set your GymBoss Timer for 50 Seconds-10 Second intervals

Workout Time: 10 Minutes

Combat Conditioning Finisher

1. Regular Burpees 2. Mountain Climbers 3. Swings or Full Body Extensions or Full Body Jumps 4. Jumping Lunges 5. Abs V-Ups

1. e) 10-Minute “Knockout Abs” Workout Finisher

Most of your class will be relieved that they can finally chill with some abs and core movements but what they don’t realize is that this will put the final KO on this session.

Funk Note: Once again demonstrate each exercise and encourage during the workout

Perform each exercise for 50 seconds followed by 10 seconds rest.

Total Workout = 10 Minutes

1. Single Leg V-Ups 2. Hollow Abs 3. Lying Alternating Leg Raises 4. Thai V-Ups (Knees and One Two Punch) 5. Abs In and Outs 6. Full Spring Ups 7. Lying Leg Raises 8. Scissor Kicks 9. Flutter Kicks 10. Half Spring Ups

1. f) Post Workout Stretch

End off your session with a post workout stretch, talk about how AWESOME everyone was, how they are 1% better than when they started and help them to feel a sense of accomplishment.

Funk Note: I like to use this time to talk about nutrition and what they should eat once they get home from this workout.

As a fitness trainer, programming is one of the most important parts of running your successful fitness business and getting results for your clients.

You are always looking for fresh, new and effective workouts for your clients, bootcamp, athletes and group classes.

If you need over 300 Done For YOU Workouts that you can use, edit or get ideas from to run your own sessions, then grab my New and Improved Trainer Bundle 2.0

It’s a collection of 12 of my best Fitness Resources with over 300 workouts, that YOU can immediately use to get your clients better results. Most of these workouts are circuits that you have NEVER SEEN BEFORE and will be a amazing addition to your current bootcamp sessions.

These workouts range from Bodyweight Workouts, Metabolic Training, Cross Circuit Training, SuperSets, Ladder Workouts, Density Training, Ultimate Tabata Bootcamp Workouts, Abs, Core Training, Kettlebells, TRX, and MORE

Funk’s workouts have been and are currently used by over one hundred thousand people from all over the world

The Trainer Bundle 2.0: 300 NEW Trainer Resources <= download

It’s simply the BEST collection of resources I have ever seen.

If you are looking DRASTICALLY improve the results of your client’s and your business…this is a MUST have!

The Trainer Bundle 2.0: 300 NEW Trainer Resources <= download

6 NEW Workout Videos-BW Shred,Tabata Abs,BW Ladder,Density Circuits,Combat Conditioning Finisher

6 NEW Workout Videos-BW Shred,Tabata Abs,BW Ladder,Density Circuits, Meta Super Sets +Finishers

Bodyweight Shred Bootcamp Workout http://georgettepann.com/BootcampShred

Tabata Abs Workout (Follow Along) http://georgettepann.com/TabataAbs

Metabolic Bodyweight SuperSets Workout http://georgettepann.com/MetSuperset

Combat Conditioning Dumbbell Finisher http://georgettepann.com/DensityDB

Bodyweight CrossFit Style Ladder Workout http://georgettepann.com/LadderWorkout

I want to share with you over 300 Circuits from 12 programs developed by me, ranging from Bodyweight Workouts, Metabolic Training, Cross Circuit Training, SuperSets, Ladder Workouts, Density Training, Ultimate Tabata Bootcamp Workouts, Abs, Core Training, Kettlebells, TRX, and MORE

It is this ALL New Trainer Bundle 2.0 which are completely new programs from the super successful bundle he launched last year.

The cool thing is that he has developed it specifically for YOU to use immediately to get your clients better results.

The Trainer Bundle 2.0: 300 NEW Trainer Resources <= download them All NOW

ALL NEW Trainer Bundle 2.0

Grab 300 New Workouts here:

Here are just some of the amazing products you are going to get access to

Cross Circuit Training

- Get over 10 Cross Training Style workouts

- Unique metabolic time circuits that are equipment based and bodyweight only

- Designed to improve maximum power, lean muscle, strength endurance and cardio while burning fat and getting you shredded

Metabolic SuperSets

- Get over 10 never seen before workouts using timed metabolic super set intervals designed by Funk Roberts

- Circuits come with ebook and downloadable demo videos

- Circuits are equipment based and bodyweight-only and vary between Giant Supersets, Lower and Upper Body Supersets, Fat Incinerating SuperSets and Full Body Supersets

Ultimate Tabata Giant Workouts

- The ultimate bootcamp style 30 and 40 minute tabata circuits

- Take your tabata workouts to the next level with unique tabata protocol set ups

- Workouts are equipment based and bodyweight only - These circuits are perfect for Group Training sessions

Combat Finishers

- The most powerful workout finishers on the planet to help increase cardio, burn fat, improve mental toughness, get ripped and prepare for battle

- Get over 100 Finisher circuits that are all under 10 minutes

- Access workout in 14 different categories

Suspension Core

- Whether you use the TRX, Jungle Gym XT, Rings or SBT, you will now learn how powerful and beneficial suspension training can be to help you maximize the full potential of the core function

- Get 10 Suspension workouts along with downloadable videos of each circuit

AND SO MUCH MORE

Grab Your 12 Brand NEW Amazing Fitness Resources and over 300 Workouts Bootcamp Bodyweight Workout Ideas

Bootcamp Bodyweight Workout Ideas

by Craig Ballantyne http://georgettepann.com/TTBCSpecial

I put together a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version called "Bodyweight Cardio 3".

And within that program, the most popular session was Workout B, where you'll do 5 circuits of 5 exercises, spending 1 minute on each exercise.

I want to give you the first 3 rounds today, because I know it will give you some ideas for your bootcamps. Here we go:

Round #1 - Jumping Jacks - Bodyweight Squats - T-Pushups (alternate sides) - Repeated Vertical Jumps - Prisoner Lunges

Round #2 - Pushup - Prisoner Squat - Squat Thrust - Duck Under - Burpee

Round #3 - Seal Jump - Spiderman Climb - Get Up - Side-Step - Run in Place

Again, this was one of my most popular programs , and if you want Rounds 4 & 5, plus workouts A, C, and D from that program, Plus the original TT Bootcamps 21-Workouts program, you can get them all here for 19.95 TT Bootcamp + Bodyweight Cardio

Craig Ballantyne, CSCS, MS Author, TT Bootcamps How to Use MRT Workouts in Bootcamps How to Use MRT Workouts in Bootcamps

Group training has come a long way since the legwarmer days of Jane Fonda. Bootcamps have now become the gold standard of fitness, and for good reason. The workouts are tough, versatile and effective. You can train large groups of people of varying fitness levels and put everyone through a challenging workout with very little or even no equipment.

Pair this system of bootcamps with the MRT style of training and you’ve got yourself a license to print money. Your clients will be singing your praises as they shed fat and reach their fitness goals faster than they ever thought possible. Providing MRT workouts will set you apart from the numerous competing bootcamps in your area.

What is MRT/MCT?

The MRT workouts are intended to simultaneously burn fat and build or maintain muscle. Not only does this method of intense training dramatically improve fitness levels, it burns hundreds of calories and works the entire muscular system over completely.

Total body resistance training is by far the optimal way to train in order to spike the metabolism. Pairing compound resistance exercises back to back in a superset format will work both the anaerobic and aerobic systems to the full extent. Think of it as intense interval training with the capacity to build muscle. It’s a win/win all around.

For more of a conditioning effect along with a massive fat burning component, metabolic conditioning workouts can be added on alternate days. Once again, full body exercises are put together in groups and circuits using bodyweight resistance or light weight with high reps.

This really gets the heart pounding and is far more effective than pedalling to nowhere on a recumbent bike while reading the latest celebrity gossip.

Choosing Exercises for Your Bootcamp

Compound exercises are the way to go when designing either an MRT or MCT bootcamp. The more muscles that are used simultaneously, the better. You may see some bootcamps that have their participants standing there doing biceps curls or tricep extensions with five pound dumbbells but this is really a waste of your clients time and money.

The selection of exercises will depend on your choice of location. If you choose an outdoor location like a park you can use the playground equipment for full body exercises like pull ups, rope climbs and step ups. Think of the swing set as a TRX and use it for rows, core exercises and suspended decline push ups.

The beach is a perfect spot to incorporate the resistance of the sand and really ups the intensity of your MCT workout without the use of any equipment whatsoever. Imagine putting your bootcampers through a drill of sprints in the sand, lateral jumps, step ups and decline push ups on a nearby bench and inverted rows from a tree branch.

Whether it’s an MRT or MCT session, always choose a variety of exercises that work the entire body and balance out the workout. For your MRT days, pair exercises that work opposing muscle groups together. For example, a superset of squats with push ups or rows followed by lunges or a push press will be extremely taxing while allowing rest for the worked muscles.

If you don’t have access to weights or fancy equipment you can easily intensify simple exercises like the squat by incorporating a one leg squat or split squat with a propulsion. Pair that with something like a pull up or a one arm row and that’s tough enough for even the most hardcore member.

The same system of alternating muscle groups should apply to the MCT design as well, using a greater number of exercises with light resistance or bodyweight. Think burpees, bodyweight split squats, various push ups, walking lunges, mountain climbers, inverted rows and bench jumps.

The circuit style of training will have the same effect on the anaerobic and aerobic systems as high intensity interval training while eliminating the monotony.

MRT and MCT workouts are so versatile that they can be put together in any environment and made challenging enough for any fitness level regardless of the availability of equipment. All it takes is some imagination, creativity and knowledge to really put your clients through a workout they will never forget.

Maintain the Intensity

The point of MRT/MCT training is to do more and work harder in less time. By alternating major muscle groups within the same set, you will train the body to build muscle while burning fat, all while training the cardiovascular and metabolic systems.

If your bootcampers are able to carry on a conversation with each other while they are in the midst of their workout, your design has failed. Intensity is the key to success when it comes to working out and your bootcamp design should reflect that in your selection of exercises.

Making Modifications

First of all it should be noted that MRT workouts could easily be modified to suit any fitness level. This makes them the perfect choice for your bootcamps. For example a push up exercise can be modified in countless ways. For the average Joe, a standard push up may suffice. For someone brand new to working out or extremely heavy, an incline push up may be a good choice. For the seasoned pro a decline or explosive variation will be enough to get their heart pounding and muscles burning.

Whether you have a group of five or fifty, the same workout can be applied to everyone, using simple modifications. Squats can be done with varying ranges of motion depending on ability. Resistance can be added in the form of dumbbells, squats can be made unilateral or plyometric.

Keeping it Fun

Keeping the fun and variety in your bootcamp is crucial if you want to hold on to clients. Bootcamp workouts are a dime a dozen these days but you can certainly set yours apart from the rest by using the MRT method of training.

Use your imagination, keep an open mind and consistently add new exercises, supersets and circuits.

TT MRT is the hottest thing going in the fat loss

Metobloic Resistance Training http://georgettepann.com/mrt

TTBootcamp MRT workouts http://georgettepann.com/MRTBC

Other Bootcamp Workout resources I recommend:

Sure Results Bootcamp Manuals http://fitnessbootcampworkout.com

Best Bootcamp Workouts:http://georgettepann. com/bestbootcampworkouts

99 Kettlebell/BW Bootcamp Workouts http://kettlebellbootcampworkout.com

Sure Victory Fitness Bootcamp Business in a Box athttp://thefitnessbootcamp.com MRT Bootcamp Workouts Explained

Metabolic Resistance Training Bootcamps http://georgettepann.com/MRTBC

What Makes a Good MRT Bootcamp Workout?

By Mike Whitfield, CTT, and Craig Ballantyne, CTT Co-Authors, TT Metabolic Resistance Training Bootcamps

Bootcamps have come a long way, and the days of running laps over and over are dwindling away. You already know that metabolic resistance training (MRT) is the hottest method to use with clients and campers to strip fat off in less time.

But how do you incorporate MRT into a Bootcamp setting, and how do you know if you have a good workout program designed?

=> Enter the Done-For-You TT MRT Bootcamp Workouts http://georgettepann.com/MRTBC

A Structured and Professionally Designed Program

Every once in a while, it is certainly fun to throw together some fun exercises and just work hard. But if you do that day in and day out, you and your clients could be asking for an overuse injury. That's why a thought-out, well-designed program is important to use with your campers so that they get the best results in minimum time, all while avoiding overuse injuries.

The Layout

The workouts should be laid out in superset or circuit fashion with non-competing exercises so that you can produce more work in less time.

People want to lose fat and not have to be at your location for an hour and a half.

For example, you would do a Bodyweight Bulgarian Squat, then immediately Close-Grip Pushups. Your lower body rests while doing an upper body exercise and vice versa.

Strength Training - When and Why

Many bootcamps make this mistake - they do a lot of cardio moves early on, like running or sprints, and then expect their campers to bust out pushup after pushup. Or worse, there is no strength training component at all.

The strength part of a bootcamp workout should be done at the beginning after the warm-up, when their muscles are ready to work, but fresh. This allows better effort for your campers and better results.

What Exercises to Use

Big, compound movements burn more calories and get your campers better and faster transformations. A variety of pushups (some you may not have even heard), lunges, rows and jumping movements should be utilized to keep your campers engaged and excited.

You can also incorporate different methods to give your campers the "Wow!"experience, including the 90% method, 1-1/2 rep style and more. These are fun gems you can use to keep your campers coming back for more great workouts.

The 3 Keys to a Solid MRT Bootcamp Workout

We already talked about strength training and how it is missing or misplaced in a lot of bootcamps. But another key to use in your workouts is conditioning. You can typically use a circuit of bodyweight movements with little rest (30 seconds to 1 min) that will skyrocket your client's conditioning.

They will appreciate that when they can go up and down the stairs easily.

Finally, the metabolic finisher and/or intervals - When most people think of intervals, they think of treadmills or bikes.

But you can actually perform intervals just using bodyweight exercises or moves like KB Swings.

The metabolic finisher is usually a superset or circuit with a variety of reps and sets with heart-pounding moves like Burpees, Swings, Pushups and more. They use incomplete recovery with very short periods. They finish off your campers, revving their metabolism all day long.

The Most Important Thing to Remember - Timed Sets

The one thing that could make or break your bootcamp is using specific reps rather than timed sets. For example, you tell your campers to perform 15 Bodyweight Squats. That might be the perfect amount of reps for some, while others will struggle getting that many. For advanced people, that might be too easy.

That's why you want to use timed sets. By asking your campers to perform 30 seconds of Bodyweight Squats, everyone can do what they can in that time, allowing people of all fitness levels to benefit.

Have Fun With Your Workouts Any bootcamp workout is fun when you use some kind of camper interaction. This could be allowing one of the campers call the shots, or having your campers partner up for shadow drills, and more. The TT MRT bootcamp workouts utilize this strategy throughout the manual.

Be Unique

By offering your unique energy and enthusiasm, you will have campers coming back. You should even use unique exercises to keep the workouts fresh and exciting, like:

Spiderman Climb with a Reach Total Body Extension Plank to Triceps Extension (crushes the triceps with bodyweight only) And more...

These unique exercises and more are built right into the done-for-you workouts.

Have fun, be safe, and bring the energy.

=> Get over 61 Metabolic Resistance Training Bootcamp Workouts here http://georgettepann.com/MRTBC

Plus, if you're a trainer, you'll get a complete bootcamp build-up blueprint to help you get more clients. http://georgettepann.com/MRTBC

Other Bootcamp Workout resources I recommend:

Metobloic Resistance Training http://georgettepann.com/mrt

TTBootcamp MRT workouts http://georgettepann.com/MRTBC Sure Results Bootcamp Manuals http://fitnessbootcampworkout.com

Best Bootcamp Workouts:http://georgettepann. com/bestbootcampworkouts

99 Kettlebell/BW Bootcamp Workouts http://kettlebellbootcampworkout.com

Sure Victory Fitness Bootcamp Business in a Box at http://thefitnessbootcamp.com

Fitness Bootcamp Free Resources Grab Free workouts,Resources and Bootcamp Ideas

Subscribe Me!