Posts Tagged ‘workout’

Labor Day Body Weight Workout…

September 2, 2012

It is time to Labor!!!!

If you have an iPhone download the Workout Muse app so you can CRANK IT to your favorite tunes and set your timed intervals without using a stop watch.  It will be almost like being at Bootcamp.

Your Labor Day Workout

5 Minute Warm Up 50 seconds of work, 10 seconds of transition

Sumo Squat

Split Squat

Lateral Squat

Hip Hinge

Push Up Hold to Calf Stretch

The Labor Day Body Weight Workout

5 Exercises 40 seconds of Work 20 seconds of Rest for 4 Cycles

Body Weight Squats with hands behind your head

Push Ups

Single Leg Hip Hinge with an Arm Reach (keep knees soft)

Lying on your stomach T’s

Reverse Plank hold or marching

 

If you have questions about these exercises don’t hesitate to ask.  

 

Let me know what you think after the workout.

 

Adam

Quick Metabolic Workout

May 25, 2010

Below is a quick metabolic workout that you can do just about anywhere with any exercise.  I recommend you do some type of high intensity cardiovascular exercise three days a week on days that you don’t do resistance training.

Research shows that high intensity cardiovascular exercise can continue to burn calories up to 48 to 72 hours after you have finished your workout.  That is significantly different than walking for 3o minutes at an easy slow pace.  You only burn a few calories during your walk and that is all.

You can follow along or add your own favorite exercises if you like.  After finishing your first four minutes rest for a minute and then repeat again. Try to work up to 20 minutes total.

Committed to Your Success,
Adam

Release the Fat…

May 24, 2010

How does the body release stored body fat? One of the quickest ways for our bodies to release body fat is train/workout at such an intensity that it sends your body into as state of “fight or flight”.

You know that feeling during your workout when you think to yourself “I don’t think I can do one more” or “I don’t think I will be able to finish this workout” or my favorite “If he tells me “only more 10 seconds” one more time I am going to let him have it!”

At this point in your workout your body is releasing hormones adrenaline, noradrenaline, and cortisol into your blood stream to help with your panicked state. What also happens is your body taps into it’s storage of fat to use a fuel. During this time when your heart and raising and you can barely catch your breath you are burning a ton of calories to help your body compensate for the stresses that are being placed on it.

Is this a good thing to do? Yes, but not all the time. That is why we have recovery weeks and take days off from training all together.

This next week, when we get back to our workouts let yourself get to that state of “HOLY CRAP I DON’T THINK I CAN DO ONE MORE REP!”place and know that it is helping you move closer to your fitness/fat loss goals. It is okay to yell and motivate those around you. You don’t have to leave it all to me.

Have a great weekend. I look forward to seeing you next week.

Committed to Your Success,
Adam

18 Pounds in Two Months!!!

May 10, 2010

Congratulations to Diane Metz for dropping 18 pounds over the past two months!

Below is a brief description of Pinnacle Fitness Boot Camps and what Diane’s secret to losing all that weight so quickly was.

You could do the same thing if you set your mind to it and put a few simple systems in place to help you get what you want.

She also told me she had changed her eating habits as well as her family’s eating habits.  It is tough but you can do it just like she has.

If you are struggling with dropping those last few pounds or need to get started let me know and we can set up a time to talk about what you are doing or more importantly, not doing

Committed to Your Success,

Adam

30/30 Metabolic Circuit

January 15, 2010

Below is today’s  Pinnacle Fitness Boot Camps Metabolic Circuits. I think you will find it convenient to do on the road or at home.

This is a 30/30 circuit.

Mini Squat Jumps

Band Jumping Jacks

Band Rows

Ice Skaters

Sprinting in Place

If you would like to purchase a band like the one you see me using click here to purchase your own band.
They travel well, are durable, and can be used in variety of ways.
Make it a great weekend.
Adam