I love this time of year. The weather is amazing, especially in the mornings. I’m actually on a much-needed vacation with my family. My workout was pretty much awesome sauce as I worked out yesterday outside in a small grass area. I got some strange looks, but I didn’t care.
If you want a nice outdoor workout, steal this one. It was invigorating. The same goes for the peanut butter cup ice cream (I’m saying that was invigorating… not to steal my ice cream).
Then, I took a finisher my from the Bodyweight Density Finishers manual for an epic workout grand finale. Have fun with that one, too.
Mike, what’s the Bodyweight Density Finishers Manual?
It’s one of the bonus programs in the Bootcamp Finishers Program.
Grab it here <== Discount and Bonuses Expire Tonight
I did the following circuit 3 times, resting for about a minute between circuits:
Jump Squats (10)
Close-Grip Decline Pushups (I put my feet on a bench) (15)
Prisoner Lunge (15/side)
X-Body Mountain Climber (10/side)
1-Leg Romanian Deadlifts (12/side)
Total Body Extensions (15)
Great times… but that was just the workout. Then I took a deep breath and did the grand finale…
“Get Me a 45″ Bodyweight Finisher
Do the following circuit as shown ONE time, resting only as described:
1A) Prisoner Jump Squat (45 secs), rest 15 secs
1B) Squat Thrusts (45 secs) rest 15 secs
1C) Total Body Extension (45 secs), rest 15 secs
1D) Lateral Jumps (45 secs)
Brutal finisher using the hot, NEW Density method (and another good times finisher)
The density method is something I’ve been using more and more with my clients because you get so much done in less time.
You can use the finisher above with your bootcamps, too. Just tell your campers to rest more if needed, but to try to stick to the rest periods as shown.
Get more done-for-you finishers here <== Bonuses and discount expire tonight
The density method is perfect for bootcamps or for someone who likes crazy challenges. The fun part is using a unique rep and set scheme. Another one I wrote is the “3-For-All” where you do a circuit of 3 reps, resting only when needed until 5 minutes is up.
Alright, let’s do some Q and A…
Q: Mike, I have been fortunate at the gym in at that has given me permission to use the land and/or gym at certain times, I’m just scared to step out there to start my own bootcamps! Â Any suggestions??
A: You probably won’t like my answer, but it’s simply, “just do it”. Look, when I started my bootcamp years ago, I only had 2 people (and it was a couple). But I offered a 14-day program in which we met 3 days per week and then they had homework assignments to do on the days we didn’t meet.
Use the gym to your advantage. I held my first camps in the rear parking lot. Once you do a few of them, it gets easier. Trust me, I was scared, too. But once you step out of your comfort zone, that’s where the magic happens.
Give your campers a wow experience, and you’ll get more referrals than you can handle. You can do it!
If you need a 14-day step-by-step program instead of designing one yourself, you can use the one that comes as a bonus with the Bootcamp Finishers program. But that does expire tonight.
14-Day Fat Torch Bootcamp Program <=== Bonuses and Discount Expire Tonight
Q: Mike, any ideas on how to warm up? We usually run or do jumping jacks.
A: Great question – I prefer “easier” bodyweight exercises to warm up. This primes the body more efficiently and wakes up the nervous system. So, I would do a circuit of non-competing exercises like bodyweight squats, pushups, etc., but only do them for about 20 seconds each. That’s enough to warm you up, but not fatigue the body.
That’s how IÂ laid out the warm-ups in the Transformation Bootcamp Metabolic Resistance Training Workouts (one of the components in the Bootcamp Finshers Program).
Q: Mike, do you use intervals with your clients or just finishers?
A: Yes. Ha… I’m hilarious. I enjoy using both. But the truth is that it can be tough to do intervals with a group setting, so what I like to do is a more demanding exercise, supersetted with an easier exercise. Something like this…
Lunge Jumps or Running in Place (20 seconds)
Plank (40 seconds)
The plank is the recovery move, while the lunge jumps and running in place is the “interval”. Try that with your workouts… it’s “fun” in a sadistic kind of way.
This was the approach I used with my Metabolic Switch Bootcamp Program.
OK, great questions. I still have some to get through, so we’ll do some more next week.
Have an amazing weekend,
Mike Whitfield, CTT
5 Bootcamp Finisher Programs for $19.99 <== Expires TONIGHT