SF Bay Area Fit Body Boot Camp Workout of the Day 9/3/2010 (Repeat of 7/30/2010)

Fat Loss Challenge Day – Total Body Workout

Please post your time of the workout in the comment section below so we can see how you did.

Thank you.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Total Body Fat Loss Workout of the Day 08/30/2010

Advanced Warm-Up:

1. Squats: 20
2. Boxing: 60s
3. Plank with Triceps Kickbacks (20s each side)
4. Monster Walk-Fwd & Back
5. Single Leg Deadlift with Band (30s each leg)

Perform the following exercises for 1 minute each for 3 rounds

1. Wall Squat Hold with 1 Leg Extended (2-5s Hold)
2. Boxing
3. Plank with Triceps Kickbacks (30s each side)
4. Monster Walk-Fwd & Back
5. Battle Ropes-Wave with Forwards & Backwards Walk (30s)
6. Single Leg Deadlift with Band (30s each leg)
7. Reverse Pulldowns
Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Workout of the Day 08/27/2010

Fat Loss Challenge Day – Total Body Workout

Each Friday we will have a challenge workout for you to test your fitness against others in the class or on the web across the country.

Warm-Up:

1. Lateral Hop: 5 Reps Each Side

2. Push-Ups: 5  Reps

3. Split Squat: 5 Reps Each Side

4. Squats: 10 Each Side

5. Elbow Plank-Lateral Plank Combo (3 Each)

6. Cobra: 5 Reps

Perform the following exercises for 4 rounds as fast or as challenging as possible with good form:

1. Ring Lateral Hop: 5 Reps Each Side

2. TRX Chest Press: 6 Reps

3. Suicides: 3 (5 cones)

4. Plate Split Squat with Foot on Beam: 8 Reps Each Side

5. Fat Man Rows: 6 Rows

6. Sandbag Suitcase Deadlift: 6 Each Side

7. Elbow Plank-Lateral Plank Combo (5 Each)

8. Ball Cobra: 10 Reps

Please post your time of the workout in the comment section below so we can see how you did.Thank you.

Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp & Mike Salemi
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Total Body Fat Loss Workout of the Day 08/23/2010

Warm-Up: Perform the following exercises in a circuit for approx 15s:

1. Forward Jog
2. Walking Single Leg DL
3. Walking Lunges
4. Inchworm with Push-Up
5. Lateral Shuffle
6. Carioca Combo
7. Zig Zag Jog

Perform 3 sets of the following exercises in a circuit or for 1 minute:

1. Battle Ropes: Alternating Wave on 1 Foot (30s)
2. TRX Sprinter Start
3. Sandbag Good Mornings
4. Triceps Ext. from Ground
5. Cone Drill: Star Pattern
6. Plate One Arm Bent Over Rows
Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Workout of the Day 08/13/2010

Fat Loss Challenge Day – Total Body Workout

Challenge Day Friday-Workout taken from 6/11/2010

Each Friday we will have a challenge workout for you to test your fitness against others in the class or on the web across the country.

Perform the following exercise for 50 reps each-400 reps total

You can perform all the reps at one time or mix up the exercises.

Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp & Mike Salemi
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Workout of the Day 08/25/2010

Total Body Tabata Fat Loss Workout Day

Tabata Method Source: Tabata

A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the tabata group had gained anaerobic capacity benefits.

Warm-Up: Perform 1 set of the following exercises:

1. Forward Lunges with Rotation:10
2. Push-Press: 10
3. Bunny Jumps:15
4. Sit-Ups: 20
5. Cobra: 15

Tabata WOD: 20s  of work followed by 10s of rest for 8 sets of each exercise

1. Bosu Alt. Step-Ups
2. Towel Pull-Ups
3. Battle Rope Partner Push-Press
4. MB Side to Side Rotation-Wall
5. Matt Flips
6. Jump Rope
7. Squats with Sandbag on Shoulder (Switch sandbag to other shoulder every set)

Studies by Tabata[2], Tremblay[3] and others have explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al.[4] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King [5] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[6][7][8][9]

Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training.[citation needed] HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively.[citation needed] There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.[citation needed]

High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements. Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training. A recent study by Driller[10] showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval training sessions. The interval training used by Driller and colleagues involved 8 x 2.5 minute work bouts at 90% of vVO2max, with individualized recovery intervals between each work bout.

Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.[11] HIIT may therefore represent a viable method for prevention of type-2 diabetes.

Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

 SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day 08/24/2010

Core/Cardio Workout

Perform the following 10 core-cardio exercises for 30 s each unless noted for 2-3 rounds:

1. Core: Get-Ups (2 each side)
2. Cardio: Side Lunge Jump Touch
3. Core:Reptile Push-Up (Hold Knee to Elbow)
4. Cardio:Pike Jump Side to Side
5. Seated V-Scissors
6. Cardio: Down-Ups
7. Core: Lower Ab Partner Resistance
8. Cardio: Knee Slaps
9. Core: Side Lying Groin
10. Cardio: Jumping Forward-Back Jacks
Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp & Mike Salemi
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Workout of the Day 08/18/2010

Total Body Tabata Fat Loss Workout Day

Tabata Method Source: Tabata

A popular regimen based on a 1996 study[2] uses 20 seconds of ultra-intense exercise (at 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the tabata group had gained anaerobic capacity benefits.
[edit] Benefits

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other

1. Forward-Backwards Lunges (4 rounds each side)

2. Plate Ball Press

3. Body Weight Squats with Butt Touch to Matt

4. Mountain Climbers

5. TRX Rows

6. Jump Rope

7. Reverse Hyperextension

Studies by Tabata[2], Tremblay[3] and others have explored the effectiveness of this method compared to traditional endurance training methods. A study by Gibala et al.[4] demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits. According to a study by King [5] , HIIT increases the resting metabolic rate (RMR) for the following 24 hours due to excess post-exercise oxygen consumption, and may improve maximal oxygen consumption (VO2 max) more effectively than doing only traditional, long aerobic workouts.[6][7][8][9]

Long aerobic workouts have been promoted as the best method to reduce fat, as fatty acid utilization usually occurs after at least 30 minutes of training.[citation needed] HIIT is somewhat counterintuitive in this regard, but has nonetheless been shown to burn fat more effectively.[citation needed] There may be a number of factors that contribute to this, including an increase in RMR, and possibly other physiological effects.[citation needed]

High-intensity interval training has also been shown to improve athletic performance. For already well-trained athletes, improvements in performance become difficult to attain and increases in training volume can potentially yield no improvements. Previous research would suggest that, for athletes who are already trained, improvements in endurance performance can be achieved through high-intensity interval training. A recent study by Driller[10] showed an 8.2 second improvement in 2000m rowing time following 4 weeks of HIIT in well-trained rowers. This equates to a significant 2% improvement after just 7 interval training sessions. The interval training used by Driller and colleagues involved 8 x 2.5 minute work bouts at 90% of vVO2max, with individualized recovery intervals between each work bout.

Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.[11] HIIT may therefore represent a viable method for prevention of type-2 diabetes.

Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Core-Cardio Workout of the Day 08/17/2010

Core/Cardio Workout

Advanced Warm-Up:

1. Quadruped with opposite Arm & Leg 5x 10s Hold
2. Bridge with Opposite Arm & Leg 5x 10s Hold
3. Obstacle Course Jog: 5 Min

Core Circuit: 1 Min each x3 Rounds

1. Band Wood Chops
2. Ball Kneel for Balance
3. TRX Hip Drops
4. Ball Lower Ab Curl with Ball
5. Side Step with Band-Bent & Straight Legs (30s each)
6. Hand Plank with Groin

Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp & Mike Salemi
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook

SF Bay Area Fit Body Boot Camp Total Body Fat Loss Workout of the Day 08/16/2010

Warm-Up: Perform the following exercises for approximately 30s each:

1 .Walking Lunges:5
2. Close Grip Push-Ups:5
3. SAQ Warm-Up: Forward Jog-Backwards Jog-Lateral Shuffle-Carioca-Weave-Zig-Zags : 5 min

Perform the following exercises in a circuit for 30 s for 4 rounds

1. TRX Roll Out on Knees
2. 5-10-5 Agility Drill
3. Battle Ropes Two Man War – Kneeling
4. Sandbag Walking Lunges
5. MB Close Grip Push-Ups
6. Mat One Leg Squat (15s each)
Please add your comments below on the workout.

Contact us to start the 21 Day Rapid Fat Loss Program Today!

In Fitness & Health,

Brien Shamp
SF Bay Area Fit Body Boot Camp
www.SFBayAreaBootCamp.com
650-654-4604

P.S. Remember Every Saturday @ 7 am-FREE Community SF Bay Area Fit Body Boot Camp *We would like to see a big crowd to get the bay area fit. Please tell a friend.

P.S.S. Become a Fan of Brien Shamp and SF Bay Area Fit Body Boot Camp on Facebook