Bootcamps on Demand

You’ll do this circuit one time through, but what goes up must come down.

We all know that there are 5280 feet in a mile – especially us Denver folks who live in the “mile high” city.  Well in this workout, all you have to do is run 5280 feet.  Not too hard, is it?  Problem is, you’ll be doing lots of other things along the way.

This workout is in honor of President’s Day.  There have been 44 U.S. Presidents, so we’ve got 44 reps of each exercise. One time through as quickly as possible.

With a Couplet, you have 2 exercises.  You alternate between the 2 exercises for the prescribed number of reps for the prescribed number of minutes.  Definitely these workouts are one of the best way to melt fat and build lean muscle.  We’ve got three 6-minute couplets today.

Since Valentine’s Day is for the heart, here’s a good Heart Healthy Cardio Workout for you… It’s a high intensity interval workout and consists of 6 rounds, where you’ll work hard for 1 minute, and then recover for 2 minutes with a moderate intensity exercise.  The total workout will take 18 minutes.

Fast and intense 20 minute workout.  My favorite way to melt fat. Complete as many rounds of the following circuit as you can in 20 minutes

We started the week with a Super Bowl workout and we end the week with one.  The Giants and Patriots in Super Bowl XLVI (that’s 46).  In their honor, perform 46 reps of the following:

Pure conditioning today as we combine 400 meter sprints with 2 power moves to make it an all out fat blasting conditioning workout.

Kind of like Thanksgiving, there’s a good chance you stuffed yourself during the Super Bowl.  After days like that, you just need a good ‘ole fashion smack down. That’s what you’re getting with this nasty workout.

Today’s a great enhanced interval training workout.  We’ve got a lil running and some other fun.  This workout shouldn’t take too long, so you may want to supplement it with this Finisher.

Today we’ve got 5 exercises that you’ll do for 5 rounds.  Reps aren’t too high, so perform heavy weights or a hard version of the exercise.  Push yourself here:

What is a Tabata? For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Since we did the Spartacus Workout on Wednesday, might as well finish the week with a 300 Workout.  I think this is my 5th version of putting together a 300 Workout.  We’ve done a few of these in the past.  The original 300 workout was used by the cast of the movie 300, to train [...]

Last week I did the latest Spartacus workout from Men’s Health.  It was such a great workout, I decided to put together my own version of it. You’ve got 10 exercises.  Each one you’ll do for 40 seconds, and then rest for 20 seconds before going on to the next exercises.  After you complete the [...]

Here’s a great enhanced interval training workout to start of the week as we combine some sprints with strength training – one of the fastest ways to melt fat..  Here we go…

This is an upper body strength endurace workout.  You’ll want to partition the reps as needed and pace yourself.  You want to AVOID total muscular shutdown.  DON’T do an exercise to complete failure.  Pacing and partitioning reps are key.

This workout is a little different.  Each round is 3 minutes and starts with a 200 meter run (1/8th of a mile).  Once you complete the run, you will do the prescribed exercise in however much time is left from the 3 minutes.  Once 3 minutes hits, the round is over.

There is nothing better to burn fat than weight training that gets your heart rate up.  The dumbbell exercises are low reps, so go pretty heavy on the weight, especially the first couple of exercises (although the first exercise is a toughy, so you can’t go too heavy).  It should be challenging to complete the [...]

It’s Ladder Week! Your workouts this week include an Upper Body Push Ladder, the Ultimate Leg Ladder and a Upper Body Pull Ladder.   Your workout schedule for the week is below.

Round 1: DB Renegade Rows x 1 each,  DB Bent Over Row and Raise  x 2 , Bodyweight Rows x 3 Round 2: DB Renegade Rows x 2 each,  DB Bent Over Row and Raise  x 4 , Bodyweight Rows x 6