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Awesome Boot Camp Slider Workout

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Tuesday, May 25th, 2010

If you haven’t been to boot camp in a while, you have been missing out on one of my favorite toys – The Slider!

These puppies are so versatile and turn any lower body exercise into a killer abs exercise and they turn any abs exercise into an even more intense version…and the best part is everybody groans whenever I get them out!

That’s how I know when something really works…when everyone simultaneously groans and cusses under their breath (or out loud!).

I made a quick video for you showing you an awesome mini-circuit taken straight from a recent boot camp workout using The Sliders.

It’s short and sweet, but don’t let the small amount of time it takes to do the workout fool you because it’s an awesome little circuit that hits virtually every muscle in your body and cranks your metabolism up which means you burn more calories and get rid of even more tummy fat!

All good things, right?!

Check out the video below… Read More→

Categories : Boot Camp, Boot Camp Workouts, Spend A Minute With The Fit Dad

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Short, But Deadly, Boot Camp Workout For You

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Tuesday, May 18th, 2010

What’s happenin’!

Just a quickie for you today because I’ve got a killer little boot camp workout video to share with you.

There are days I like to throw in a little 4-Minute “Tabata” style workout into boot camp. Where I put it depends on the Theme of the day’s workout.

If it’s a highly “Metabolic” workout, I’ll throw it in the beginning because these puppies do a pretty good job at shooting your heart rate and metabolism through the roof and keep it there the remainder of the workout.

Other days I’ll throw it at the end of the workout as a “Finisher.” For instance if the boot camp was pretty leg heavy, I’ll do something with 2 killer legs exercises that finishes the workout nicely.

I suppose you could say it puts a pain-inducing bow on a soreness-bringing present!

I made a video showing you one of my favorite 4-Minute Tabata workouts for you to try at home.

If you are extremely short on time, you could even go through this workout once of twice as its own workout. Or you could do it a couple of times in one day – once in the morning, once mid-afternoon and again in the evening.

Use your imagination!

Anyway, here’s the 4-Minute Boot Camp Workout Video…

http://www.vimeo.com/11364360

Let me know what you think by leaving a comment below!

Have an awesome day!

The Fit Dad

Categories : Boot Camp, Boot Camp Workouts, Videos

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How To Do A Butt-Kickin Boot Camp Exercise!

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Friday, April 30th, 2010

Last week in boot camp we did an exercise called “The Dive Bomber” and everybody always LOVES when we do that puppy in class (be sure to note my sadistic laugh and devilish eyes)!

That workout was so awesome that I threw it up on the blog, but had a few questions via email and Facebook on how to do the Dive Bomber properly.

So I figured that rather than attempting to describe it (which would be nearly impossible) I would just film a quick video demonstrating it and giving you some pointers and tips along the way.

So, without further ado…

http://www.vimeo.com/11354409

Also, be sure you pay attention to the part where I tell you not to attempt it if you have low back problems. If not done properly and under supervision, this boot camp exercise can wreak havoc on your low back.

Also make sure you don’t fall on your head…that’s never a good thing

I’ll be back soon with more videos and workouts for you!

Until then, have an awesome day!

Categories : Boot Camp, Boot Camp Workouts, Spend A Minute With The Fit Dad, Videos

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Today’s Boot Camp Workout – Sexy Arms and Metabolic Blast!!

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Wednesday, April 14th, 2010

Hey everybody!

I hope your day is going awesome! The boot camp workout I made today was a killer and I’ve had a couple emails and a Facebook response or 2 asking if I could send them the workout we did.

So I thought that it would be totally awesome to put it up on the blog rather than sending individual emails that way EVERYONE could partake in the torture…I mean fun!

Here’s the rundown…

Warm-up:
1A) Hatchet – 15 reps
1B) Squat w/Push – 15 reps
2) Bird Dog – 15 reps per side

Phase 1 of the Boot Camp Workout: Sexy Arms!!

1A) 1 ½ Shoulder Press – 15 reps
1B) Upright Row – 15 reps

2A) 1-Arm DB Swing – 20 reps per arm
2B) DB Rear Fly – 15 reps

3A) Push-up – 12 reps
3B) Overhead Bodyweight Squat – 15 reps

4A) Seated Overhead Extension – 15 reps
4B) Plank Extension

Take a quick water break, and then go into…

Phase 2 of the Boot Camp Workout: Metabolic Blast!!

1A) Cross Body Mountain Climber – 12 reps per side
1B) Toe Touch Crunch – 20 reps
1C) Squat Thrust – 12 reps

2A) Jumping Jack – 30 reps
2B) Dive Bomber – 10 reps
2C) Stationary Lunge w/Shoulder Press – 15 reps per side

Phase 3 (If you have time) of the Boot Camp Workout: 4-Minute Tabata-Style!!

1A) DB Swing – 20 seconds
Rest 10 seconds
1B) Squat w/Shoulder Press – 20 seconds
Rest 10 seconds and repeat for 4 minutes – for the math-challenge, that should be 4 rounds…

Hope you enjoy it!

All the ladies were panting and their arms were very jell-o-like, which is exactly what I was going for.

When you really take a look at the workout, there’s nothing overly strenuous by itself, it’s the way the workout is put together – the way the exercises are combined and the reps used that really kick the intensity up a bit.

Just make sure you adhere to my 1 rule…Always work hard! It doesn’t matter what your current fitness level is because everyone can work hard. Just make sure you keep moving forward and constantly challenge yourself.

Have an awesome day!

And Remember…

…Be A Superhero Today!

Ed aka “The Fit Dad”

P.S. – If you’ve never come to one of my boot camps (which are da bomb-diggity), shoot me an email, call me at 304-7848, or click here to learn more.

Categories : Boot Camp, Boot Camp Workouts

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Do You Bust Your Butt?

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Thursday, March 11th, 2010

Given that I actually train people on a daily basis, I can control (to a certain degree) how hard they work.

Granted there are situations when I don’t push someone very hard – goals, their mood, how they’re feeling, age, etc. are all factors in how hard I push someone.

But what’s for certain is how hard I push MYSELF in my own workouts – I always bust my butt and keep the intensity cranked up. If I’m feeling tired or run-down, I’ll still keep the intensity up but I’ll cut the time down. If I’m feeling good, I’ll crank the intensity up even more and lengthen the workout a bit (but never longer than 25 minutes).

Far too few people actually follow through with the “kick your butt” mentality when it comes to workouts and that’s a shame because it’s vital if you want to see results plus the higher the intensity the better you feel when you’re done. There’s just something magical about a killer workout that sends your endorphins through the roof.

I made a quick video about the importance of busting your own ass in your workouts.

Like to see it, here it go…