No Excuses, Just Results Part 1

Back in 2005 the motto we had for our Bootcamp program at Lifetime Fitness was; “No Excuses, Just Results.”  As the program designer of the Bootcamp program the personal training department ran, I made sure every workout gave the participants a fitness challenge, fun and results.  The program was 5 days a week so if you came every day, participants were bound to get results.  The first Monday of each month was assessment day.  Assessment Day consisted of body fat testing, circumference measurements and weight which then through calculations gave us the ratio of body fat and lean mass.  Typically I would hear (from women usually)….I have dropped 2 sizes in my pants but the scale only dropped a few pounds and I want to be 115lbs like I was in high school…(sigh!)  I usually proceeded to ask a series of questions on their dietary consumption.  “Oh, I eat well,” was the response I usually heard (eyes rolling….I had heard that plenty of times).  As I challenged them to write it down, remove alcohol, sugar, add more water and protein, I would get a bunch of excuses…..  Truth be told; 70-80% of the physical results we accomplish especially when we get older, have had children, surgeries come from changing our dietary habits.  This month though I decided to give you 2 workouts to get you moving.  Next, I will give you 2 recipes that are packed with high nutritional value and taste to add to your plan towards your health plan. Each workout is about 60 min; email me if you need an explanation.

Workout #1-Fun Run

Treadmill or any cardio                                              

1 min-Run                                                                   

10 sit-ups/crunches                                                    

10 push-ups                           

2 min-Run                                                      

20 sit ups/crunches                                        

20 push-ups

Repeat this pattern until you reach 60 min

Workout #2-The Final Countdown

Perform movements from #1 working up to

movement #10, then #2 working up to #10

Repeat Pattern until all rounds are complete

 1-Mountain Climbers-100 reps

2-Squats to Dumbbell press overhead-15 reps

3-Dumbbell Rows-15 reps

4-Dumbbell Shoulder Press-15 reps

5-Dumbbell Lateral raises-20 reps

6-Push-ups-15 reps

7-Sit-ups-20 reps

8-180° jumps-8 reps

9-Burpees-10 reps

10-0.25 mile run