Workout of the Day

Rapid Fat Loss Boot Camp (partners)

a1. Tire Flips x 5

a2. Jumping Jacks (AMAP while partner flips the tire)

Complete 5 rounds

b1. Car Push x 30yds

b2. Kettlebell Swings x 20

b3. Leg Lift s x 15

Complete 3 Rounds

ASC 

a. Squat to day's 5RM

b1. Car Push x 30yds

b2. Reverse Hyper x 15-20

c. Bodyweight Heels Elevated Squats x 100

Workout of the Day

Rapid Fat Loss Boot Camp

Burpees

Squats

Ninja Pushups

Perform as many reps of each as possible in 30 minutes.  Jog between sets.  Post your score in the comment section to see how you fare!

Authentic Strength Camp

Incline Press to 5RM

-2x max reps with 85% daily max
a1. Chinups to 5RM

a2. Face Pull x 12-15

b1. Barbell Curl work to 6

b2. Lying Tri-Ext. work to 6-10

Log your workout in the comment section!  Keep yourself accountable!

Some Simple, Effective Squatting Tips

The squat is one of the most basic, most effective exercises for improving your body.  Unfortunately, some "experts" have said that the squat is hazardous to the knees.  Well, if performed incorrectly, yes.  Yes they're bad for your knees.  That is why it's absolutely necessary to teach proper movement.  Keep in mind, the squat is one of the first movements we ever do.  

Somebody better tell this kid that he's hurting his knees..

Whether you're a member of our Rapid Fat Loss Boot Camps, our 
Authentic Strength Camps, or just train on your own you should 
know how to squat!  Period.  Here's how we teach proper squatting 
form to our clients.

Workout of the Day

AST: Rapid Fat Loss Boot Camp

"The Triple Threat"

Burpees

Pushups

Blast Strap Rows

After a warm-up, set a timer for 20 minutes.  During that 20 minute timeframe you must perform as many reps of each exercise as possible.  In between each set, however, you'll take a 200m jog.  Here's an example:

Burpees x 22

Jog

Pushups x 30

Jog

Rows x 20

Jog

Burpees x 18

Jog, etc...

Repeat for 20 minutes!  Total all of your reps for each exercise and record them.  Those will be your baseline numbers.  The next time we perform this workout you'll have a goal... to get more reps for each exercise!

It's that simple, but it'll set your metabolism on fire, resulting in a huge energy deficit.  What does this mean?  Yup!  Fat loss!

Let us know how you do!  Post your score in the comment section and see how you compare to some of the others.  Hell, come down for a RFL Boot Camp; the first one's FREE, so what've you got to lose (aside from unwanted weight and bodyfat!)?

Have a safe and happy New Years Eve... get all of that holiday partying out of your system and invite the "I will act now!" mindset into your life!

Grow stronger,
Tony

Vaccinate yourself against bodyfat?!

This week I've shared with you two blog posts in which Dr
John Berardi talks about losing body weight (and body fat).

The first one talks about how important incentives are for
changing your body.  And it goes on to incentivize you with
a whopping $40,000 in prize money.

Could The Chance To Win $10,000 Help You Get In Shape?
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=win-40k

The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.

Enter "the best kept secret in weight loss."
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=blackmail-yourself-lean

Finally, today, I have one last post to share.

In this one, Dr Berardi talks about how you can actually
vaccinate yourself against body fat.  Hint: it doesn't
involve needles!

Learn how to vaccinate yourself against body fat
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=the-body-fat-vaccine

Workout of the Day 12/30/09

AST Rapid Fat Loss Boot Camp :

Complete 5 rounds as fast as possible (benchmark)

Burpees x 10

Sledge Hammer x 10

Hand Walkout x 10

Bodyweight Squats x 10

Blast Strap Row x 10

Mountain Climbers x 20

Tire Flip x 3

Kettlebell Thruster x 10

Record score and complete faster when we re-test on Jan. 16!

Check out this link to a blog post written by Nate Green, author of Built for Show..., about the age-old saying "I just don't have time for that!"

But what do they have time for?!  Find out HERE !

Workout of the Day

Conditioning via Rapid Fat Loss Boot Camps

-Warm up: agility, flexibility, mobility drills

-Station 1: Burpees

-Station 2: Ground attack

-Station 3: Jump lunges

-Station 4: Sledge hammer

-Station 5: Mt. Climbers

Jog 200m in between stations

Authentic Strength Camp

Marc
-Warm up: agility, flexibility, mobility drills
a. Kneeling Jumps: worked to 20x3
b. RDL's: 215x3
c. Incline Bench: 155x3
d. 1-arm Sled Row: 195x3

Me
-Warm up: agility, flexibility, mobility drills
a. Snatch: I worked up to 145x3 (weak; they'll get there!)

b. Snatch-grip Jump Shrugs: to 215x3

c. Floor Press: worked up to 285x3

d. 1-arm Sled Row: 320x3

Overall, we're trying a different split.  We're including 1 explosive movement at the beginning of the workout and following up with 2-3 additional compound lifts.  This will be done 3-4 times per week, with 1-2 additional "weak points" workouts.