4 MINUTES TO FIT

Hey gang,
Have you got 4 minutes a day to set your metabolism on fire for 36 to 48 hours? If you answer is yes have I got a 4 minute workout for you. The way this works.

This workout consists of 20 seconds of work and ten seconds of rest.complete 2 rounds for a total of 4 minutes and Burn Fat! for 36 to 48 hours. You must push hard for all 4 minutes to get the results you desire.

The 4 minute Metabolic Workout

1) Squat Thrusts with a push-up 20 Sec
Rest 10 Sec
2) Mountain Climbers on floor or hands on a chair. 20 sec
Rest 10 Sec
3) High Knees 20 Sec
Rest 10 Sec
4) Jumping jacks 20 Sec
Rest 10 sec
Complete 2 rounds for 4 minutes of metabolic fire
Give it a shot.
Dave

ENDURANCE WORKOUT

Hey Gang,
Tomorrow is the completion of week one of bootcamp. So far all of you have pushed yourselves to get results.
Fridays workout will be about endurance. the exercises below will build your stamina more than you ever thought possible.
This workout is called to Hell with Boring Cardio.
These exercises are to be done in groups of three with 30 sec rest after the third exercise. Each exercise will last 60 sec

A) Kicks
B)1 Side Knee Ups
C) Box Jumps
30 Sec Rest

A)Burpees
B)Push-Up Jacks
C)Star Jumps
30 Sec Rest

A) Plank Knee Up
B) Jumping Jacks
C) Heismann
30 Sec Rest

This is just a taste of what tomorrows wokout will be
See you in the AM
Dave

S&M WORKOUT

Hey Gang, Alot of people have been asking me how to do certain exercises. When I just write them in the blog some names are confusing. In order to rectify this the following video shows my S&M workout. This workout id to be done 1 exercise after the other with no rest in between. At the end of the circuit you can rest 2 min and then repeat 2 more times. This workout is a killer but gets great results. Let me know how you make out .


Here is the sequence of exercises and duration

PRISONER SQUAT-60 SEC
PUSH-UPS-30 SEC
JUMPS-60SEC
SQUAT THRUSTS WITH PUSH UP-30
SIDE LUNGE WITH REACH-60
MOUNTAIN CLIMBERS-30 SEC
LEG LIFTS-60 SEC
SIDE HOP -30 SEC