Boot Camp

Our new Boot Camp program is a fast paced and fun workout consisting of unique interval cardio segments alternated with free weights, kettlebells, and body-weight only exercises. Workouts are specifically designed to not only burn calories but also to create hormonal changes in the body that will increase your metabolism for up to 72 hours after each workout!

Last night our workout was particularly fun with many of the gyms most enjoyable exercises:

A)  DB Push Press - Ten seconds of as many reps as possible. Five sets with ten seconds rest between sets. Targets your shoulders and triceps and gets your heart rate up.
B)  Speed Hammer Curls - Ten seconds of as many reps as possible. Five sets with ten seconds rest between sets. Tones the muscles of the upper arm.
C)  Sled Intervals - Sled sprint alternated with a backwards sled drag. Three rounds, resting while your partner works.

Burn fat while frying the front of your thighs

D)  Assisted Pull-ups - Two sets of 10-15 reps alternated with the Prowler. No better exercise in the world for your upper back, shoulders, and biceps.
E)  Assisted Dips - One set of 10-15 reps alternated with the Prowler. A great exercise to firm up the back of your arms.
F)  The Prowler - Everyone favorite cardio interval! Sixty yard shuttle runs alternated with dips and pull-ups.

Jack up your metabolism while working your glutes and thighs

G)  Ab Circuit - Super slow straight leg sit-ups, high tension iso-metric ab holds, plank push-ups, vacuums, plank, & bicycles in a circuit to both strengthen your core and define your mid-section.

The Most Important Piece of Equipment for a Healthy, Lean, and Toned Body

I'm going to let you in on a "secret tool" I use to help people reach their fitness and weight loss goals in record time. It is well known in the strength and conditioning world, but few fitness enthusiasts or personal trainers use it. Failure to utilize this vital gym equipment is the primary reason most people you see at the gym never make progress.


Many people start exercising and achieve immediate, noticeable results. But after a few months these results come to a halt. They may faithfully take spin class, lift weights, and do hour upon hour of cardio year in and year out. But there body never changes.


They blame this on diet. Or maybe they think its just part of getting older. And while these are important factors, using this simple tool every time they worked out would vastly increase their results.


Are you ready? Here it is...the single most important gym equipment you can use to get the body you want in record time:


Pen and paper.


Yes, that's it. That's the secret tool of the most successful trainers and body transformation coaches in the world. Without a record of what you've done you're just going through the motions. Pen and paper do more to help you reach your goals than any dumbbell, group fitness class, or cardio machine ever will.


Did you burn 300 calories on the treadmill last week? Or was it 330? Was it eight reps with fifteen pound dumbbells or ten reps with twelve pound dumbbells? If you don't know the answer to these questions, how are you going to increase the demand on your body? And if you don't increase the demand on your body your body will not change.


Here is a sample workout log I used to help a forty something mother of two lose twelve pounds of fat and gain six pounds of muscle in just 42 days! (The only changes to her diet involved switching to a zero carbohydrate breakfast)  

Workout 1

EXERCISE	8/1/2011	8/10/2011	8/22/2011	8/31/2011
A) DB Bench Press (1-0-1) 3 x AMRAP, 30 sec RI	20 x 20-12-5	25 x 14-8-5	25 x 16-8-6	30 x 9-4-3
B) Parallel Grip Pull-down (5-1-1) 3 x AMRAP, 30 sec RI	62.5 x 9-5-4	62.5 x 13-6-6	65 x 12-5-4	67.5 x 11-5-5
C) Speed Row Left (x-x-x) 1 x AMRAP	25 x 40	30 x 40	35 x 33	35 x 35
D) Speed Row Right (x-x-x) 1 x AMRAP	25 x 40	30 x 40	35 x 33	35 x 35
E) DB Lateral Raise 1 x 10 full range 1 x 30 partials Static hold x 30	3 x 10-30-18 sec	3 x 10-30-24 sec	3 x 10-30-30 sec	5 x 10-30-8 sec
F) Rower 2000m for time	11:51	11:04	10:49	10:48

Workout 2

EXERCISE	8/3/2011	8/12/2011	8/24/2011	9/6/2011
A) DB Curl (10-0-X) 3 x AMRAP, 30 sec RI	15 x 8-4-3	15 x 10-4-4	15 x 11-4-4	20 x 8-3-3
B) Machine Calf Raise (1-0-1) As many sets of 10 as possible, 10 sec stretch between sets	90 x 10 x 5	90 x 10 x 7	90 x 10 x 8	90 x 10 x 8
C) Leg Curl (10-0-X) 3 x AMRAP, 30 sec RI	70 x 7-4-2	70 x 9-4-3	70 x 10-4-3	80 x 8-4-3
D) Neg. Acc. Hanging Leg Raise (5-0-X) 3 x AMRAP, 30 sec RI	BW x 7-5-4	BW x 8-5-5	BW x 9-6-5	BW x 10-6-4
E) Farmer’s Walk 3 x max time, 30 sec RI	24 kg x 54-32-24	24 kg x 65-30-22	32 kg x 49-24-18	32 kg x 55-30-23
F) Treadmill 20 min x max distance	1.3 miles	1.5 miles	1.6 miles	1.7 miles

Workout 3

EXERCISE	8/5/2011	8/15/2011	8/26/2011	9/9/2011
A1) BB Bench (1-0-1) 6 x 8, 0 sec RI	55 x 8 x 6	60 x 8 x 5 60 x 5	60 x 8 x 6	65 x 8 65 x 6 x 5
A2) KB Front Squat (1-0-1) 6 x 8, 1 min RI	24 kg x 8 x 6	24 kg x 10 x 6	32 kg x 6 x 6	32 kg x 8 x 6
B1) T-Bar Row (1-0-1) 4 x 15-20, 0 sec RI	20 x 20 x 2 20 x 17 20 x 15	20 x 20 x 4	25 x 20 x 4	30 x 20 x 4
B2) 5 Riser Jump Squat (1-0-X) 4 x 20, 2 min RI	BW x 20 x 4	BW x 20 x 4	BW + 10 x 20 x 4	BW + 15 x 20 x 4
C1) KB Overhead Press (1-0-1) 3 x 15-20, 0 sec RI	10 x 20 x 3	15 x 19 15 x 15 x 2	15 x 20 x 2 15 x 16	15 x 20 15 x 16 15 x 12
C2) Plank 3 x 30-60 sec, 0 sec RI	30 sec x 3	40 sec x 3	50 sec x 3	60 sec x 3
C3) Walking Lunge 3 x 1 trip, 2 min RI	BW x 3	BW + 10 x 3	BW + 16 x 3	BW + 20 x 3

Workout 4

EXERCISE	8/8/2011	8/18/2011	8/29/2011	9/12/2011
A1)  Seated DB Curl (2-0-1) 3 x 6-8, 0 sec RI	20 x 8 x 3	25 x 6 25 x 5 x 2	25 x 6 x 3	25 x 7 25 x 6 25 x 5
A2)  Hammer Strength Pull-down (1-1-1) 3 x 20-30, 0 sec RI	30 x 20 x 3	30 x 30 30 x 20 x 2	30 x 30 30 x 22 30 x 20	30 x 30 30 x 29 30 x 18
A3)  Assisted Dips (5-0-1) 3 x 6-8, 0 sec RI	10 x 8 x 3	9 x 8 x 3	8 x 6 8 x 5 x 2	8 x 6 x 3
A4)  DB French Press (1-1-1) 3 x 20-30, 4 min RI	10 x 30 x 3	12 x 30 x 3	15 x 20 15 x 15 x 2	15 x 20 x 3
B1)  Assisted Roll-up (3-0-3) 3 x 8-10, 0 sec RI	BW x 8 x 3	BW x 8 x 3	BW x 10 x 3	BW x 10 x 3
B2)  Trap Bar Deadlift (1-0-1) 3 x 8-12, 0 sec RI	65 x 8 x 3	65 x 12 x 3	70 x 12 x 3	75 x 12 x 3
B3)  High Handle Prowler 3 x 2 trips, 4 min RI	50 x 3	70 x 3	90 x 2 70 x 1	90 x 1 (skipped last 2 sets)
D)  Elliptical Machine 20 minutes for max calories	183	199	178	210

How to Lose 13 Pounds of Fat and Gain 13 Pounds of Muscle in Eight Weeks, Part 3

Monday Weeks 7 & 8: Upper Body

A) Bench Press - 1 x AMRAP

Week Seven: 280 x 7

Week Eight: 300 x 5

B) Barbell Push Press - 8 x 1, 1 min RI

C) Hammer Strength Pull-down - 3 x AMRAP, 30 sec RI

D) Bench Press - 5 x 10, 1 min RI

Week Seven: 185 x 10 x 5

Week Eight: 205 x 10 x 4, 205 x 5

Wednesday Weeks 7 & 8: Lower Body

A) Squat - 1 x AMRAP

Week Seven: 320 x 14

Week Eight: 360 x 11

B1) Leg Curl - 5 x 8, 30 sec RI

B2) Prowler - 5 x 10 yards, 30 sec RI

Week Seven: 535

Week Eight: 575

C) Squat - 5 x 10, 1 min RI

Week Seven: 225 x 10 x 5

Week Eight: 245 x 10 x 5

Saturday, Weeks 7 & 8: Speed and Agility Training

Dynamic warm-up followed by 4-6 10 yard sprints and 2-4 40 yard sprints

How to gain 13 pounds of muscle and lose 13 pounds of fat in eight weeks

Dillon, a 22 year old Division 2 college football player, has gained 13 pounds of muscle and lose 13 pounds of fat in just 8 weeks. During that time, his strength improved drastically also. For example, on our testing day Dillon was able to bench press 300 pounds for one rep and 225 pounds for 11 reps. Eight weeks later he did 300 for five reps and 225 for 21!

During the eight weeks, he followed a basic version of my "Insulin Control Diet" and supplemented with fish oil and whey protein. Here is the first phase of the workout plan I implemented with Dillon:

Monday, Weeks 1-3: Upper Body Speed Strength

A) Paused Bench Press with Chains - 8 x 3 (8 sets of 3) with 45 second rest interval (RI)

Week 1: 185 + 120 in chains

Week 2: 205 + 120 in chains

Week 3: 225 + 120 in chains

B1) DB Push Press - 5 x AMRAP in 10 seconds, 10 sec RI

B2) Speed Row (DB Row with maximum "body english") - 5 x 30, 1 minute RI

C) DB Muscle Snatch (a dynamic external rotation) - 4 x 15, 45 second RI

D) Bench Press Chain Drop Set - 1 x 5-5-5-5-5-5 (5 reps each with 5 chains, 4 chains, 3 chains, 2 chains, 1 chain, and no chains)

Tuesday, Weeks 1-3: Lower Body Speed Strength

A) Box Squat with Chains - 8 x 3, 45 sec. RI

Week One: 185 + 200 in chains

Week Two: 205 + 200 in chains

Week Three: 225 + 200 in chains

B1) Bulgarian Split Squat - 4 x 8 each leg, 10 sec RI

B2) Hamstring Lean - 4 x 3-5 10 second eccentrics, 10 sec RI

B3) Sprinter Sit-up - 4 x 20-30, 3 min RI

C) Metabolic Rhythm Squats - 2 x 50, 2 minute RI

Week One: 225

Week Two: 275

Week Three: 315

Thursday, Weeks 1-3: Upper Body Limit Strength

A) Incline Log Press from Pins - work up to a 5 rep max(RM) week 1, a 3 RM week 2, and a 1 RM week 3, 5 minute RI

Week One: 230 x 5

Week Two: 255 x 3

Week Three: 280 x 1

B1) Wide Pronated Pull-downs - 4 x 10, 0 second RI

B2) Medium Pronated Pull-downs - 4 x 10, 0 second RI

B3) Close, Supinated Pull-downs - 4 x AMRAP, 3 minute RI

C1) One and a Quarter DB Overhead Press - 3 x 8, 0 second RI

C2) Arnold Press - 3 x 8, 0 second RI

C3) DB Overhead Press - 3 x AMRAP, 3 min RI

D) Rolling Triceps Extensions - 8 x 8, 1 min RI

Friday, Weeks 1-3: Strongman Conditioning

A) Tire Flips - As many flips as possible in 15 minutes

B) Log Complex I - 5 x 5, 1 minute RI

C) Prowler Push - 1 x 60 yards, 1 x 40 yards, 1 x 20 yards, 1 x 60 yards, 1 minute RI

Sunday, Weeks 1-3: Speed Work

Various mobility, agility, and speed drills. Sample workout video here: