A Fat Blasting Workout for San Jose and Los Gatos boot campers!

Becky Williamson — Fri, 26 Mar 2010 22:23:49 +0000

This is a special blog post for customers in my fitness boot camps in San Jose and Los Gatos (as well as my private training clients). I’m always trying to encourage you to get a good workout in over the weekend. So, I decided to not only create a “no equipment needed” workout for you, but to also give you a little bribe to get it done!

You’ll have to watch the video to learn what the “prize” is for getting your workout in.

As usual, my furry sidekick, Noah, makes a cameo appearance (several, actually) in the video. It’s amazing how he always manages to get right in line with the camera when it’s rolling. In fact, this time, I think he’s trying to show you some version of our “core rotation” exercise we often do with exercise bands. Maybe we could call it a “canine core rotation”?

So, if you’re game to get a quick, cardio interval workout in over the weekend, I’ve created one for you. You don’t need to think about what to do. I’ve thought it out for you.

Below the video, you’ll find a written version of the workout in the event you want to print it out for reference.

Here’s the workout in case you want a written version:

Jumping jacks (45-90 seconds)

Push ups (15 repetitions)

Jump rope (45-90 seconds)

Back extensions (15 repetitions)

Jump squats (45-90 seconds)

Dips (45-90 seconds)

Please watch the video for instructions on how to increase or decrease the intensity of each exercise.

I’m looking forward to your comments .

Committed to your success,

Becky

Weekend Workout for San Jose and Campbell Boot Camps

Becky Williamson — Sat, 01 Aug 2009 01:48:20 +0000

July was a great month at our San Jose and Campbell boot camps. Thanks so much for being a part of them! Please remember to fill out your feedback forms. We really do read them. In fact, you received an email recently that highlights some pricing options we’re test driving in August. This is a result of customer feedback.

I’ve uploaded a weekend workout for you. This workout combines short bursts of high intensity cardio work with some full body strength exercises. When you’re short on time, this is a great workout format.

After a good warm up, perform the cardio intervals for 60-120 seconds at a high intensity (how long you go depends on your fitness level). Perform 15 repetitions of the strength moves, or as many as you can up to fifteen. Complete the circuit 3-5 times.

The video is only 2 1/2 minutes long, but in case you can’t wait for it to load, here it is in writing:

Jump Rope

“Spiderman” push ups (Beginners: do these on your knees)

Fast lateral shuffles

Bulgarian Split Squats (15 on each side)

“Quick feet”

Inverted row** (Beginners: bend your knees)

**If you can’t set this up at home, do triceps dips. Dips work different muscles, but it’s something you can do at home with no equipment.

If you need some visual aides (and you want to see how “Noah the Wonder Dog” gets into nearly every dang frame of the video) here ya go………….

[youtube]http://www.youtube.com/watch?v=ruVfHcBXuoc[/youtube]

Don’t forget to cool down, stretch, and drink water after your workout.

A special challenge to anyone who is currently enrolled in an August boot camp: The first two campers to post a comment here that they have completed the workout win a Prograde Craver! . In your comment, tell me how many rounds you did and how long it took you. Cravers delivered to camp next week .

Have great weekend!