Themed Workouts | Lincoln Nebraska Boot Camp Workouts, Weight Loss for Ladies Only, ELS Boot Camp, Ed Scow

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Awesome Boot Camp Slider Workout

Posted by: The Fit Dad | Comments (2)

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

Posted by: The Fit Dad | Comments (1)

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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Lincoln Boot Camp Sexy Legs Combo

Posted by: The Fit Dad | Comments (2)

Monday, September 21st, 2009

fitdadTV Back in June (or May?) I totally changed up the format of boot camp from the old “group” format where everybody did the same thing the entire class, to a station concept.

It’s been much more effective, helps break up the monotony and lets me use new toys in the workout – which is always a good thing.

But the really good thing about it is that I can better pair up exercises in each station and give each boot camp workout a “theme”.

Some days we spend a lot of time on the legs and butt, while others we hit the arms and abs extra hard while totally skipping the legs.

Sometimes it may seem the only reason I do this is to be mean and nasty, but there is actually a method to my madness – but you’re right…sometimes I do just like to be mean and nasty.

Take for example this quick video I made for you that shows an effective 2-exercise combination for the legs and butt.

The exercises are very simple and effective, but when you combine them it makes the workout that much more powerful to the legs and booty.

Then if you take that 2-exercise combination and throw it into a boot camp workout that’s all themed toward the same part of the body (along with some “easy” exercises to break up the intensity), you have yourself an awesome boot camp workout – not just a hard workout, which any goober trainer can make, but an effective workout that is designed for a purpose.

http://www.vimeo.com/6640824

Have an awesome day!

P.S. – Always remember to pay attention to your form and tempo while doing the exercises. That gets overlooked by many people, and I help tweak form in boot camp, but I can’t do that when you’re not here (obviously) so you have to make sure you keep perfect form throughout the workout.

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Categories : Boot Camp, Boot Camp Workouts, Videos

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Tuesday’s Shoulder/Core Boot Camp Workout

Posted by: The Fit Dad | Comments (0)

Tuesday, June 16th, 2009

The ladies had an awesome boot camp workout today.

If you’re reading this ladies, you did an awesome job! You worked hard, sweated profusely, cussed me out and had a great time. What more can you ask for?

All the ladies were more than good today...they were great!

Today’s boot camp workout focused mainly on the upper body, with the core, shoulders and chest getting most of the attention.

Actually the theme to today’s workout was “You Don’t Really Need To Use Your Shoulders Today, Do You?”

I started theming the boot camp workouts a few weeks ago, but never told anyone or had any way to share it with the ladies when they came in other tham my screaming it from the mountain tops when they walked in the door.

So, now there’s a nice little chalkboard thing-a-majig on the front window that lets you know what you’re getting yourself into each day.

Nobody has turned around and walked out upon seeing the theme of the day, but I’m sure it’s coming…

Anyway, back to today’s boot camp.

We split the workout up into 2 phases, each phase having 4 stations with 2 exercises per station.

Here was the rundown on the first phase.

#1 – Push-ups/Bodyweight Squats

#2 – DB Rear Flies/Squat Hold – Got a lot of laughs on this one because of what it looked like. I’ll let you use your imagination.

#3 – DB Curl-Press/Double Mountain Climber – No one liked this one, but it was a great way to hit the abs and get you breathing hard.

#4 – Tube Row/Tube Hatchet – Partnered up with the tubes to give it a little more tension/shoulder stability/core work

Phase 2 looked like this:

#1 – Push-up/Medicine Ball Slams

#2 – Spiderman Climb/Double Crunch

#3 – Rollout/Plank Extension – This is one of my favorite combos to really hit the abs and make you groan and cuss me out!

#4 – Tube Lunge/Tube Hatchet – Partnered up again to hit the core/stability a little harder

That was it. The workout went a little long in both classes and for the most part I think the ladies loved it. I love this new format and I’m having a lot of fun coming up with new themes and new ways to torture work all the ladies in these awesome boot camp workouts!

Have a great day and I’ll talk to you soon!

Ed Scow

Categories : Boot Camp, Boot Camp Workouts

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