As you can imagine, I get tons of products sent my way for review and to get my endorsement, but there’s one I got recently that lives up to the hype.  It’s the SIX-FIGURE TRAINER PROGRAM, a new program just released by Kaiser Serajuddin.

If you’ve been getting my emails this week, you’ll know that I’m giving the program my full endorsement and will be helping Kaiser promote it.  About the promotion, Kaiser is having a limited run printed, and is including the PLATINUM UPGRADE to the program at not cost.  The promotion ends Friday, and there’s only a total of 100 copies, so if you want to make sure you get yours, you can check it out here.

For you guys and gals, I sent over some questions to Kaiser about the program, just so we could get some more information about what’s in it and how it applies specifically to bootcamp operators.

Here they are:

Kaiser, who is the SIX-FIGURE TRAINER PROGRAM for?

This program is specifically for trainers that have had difficulty consistently pulling in a six-figure income on their own terms.  By their own terms, what I mean is a business where they’re not on their feet all day, but are instead creating a practice that is ready for further growth and income potential.  There’s a big difference between just adding more clients and bootcamp hours so you can make more money, and setting up your business so that you can spend your time on the business and marketing tasks (to reach more people and change more live), while teaching other trainers your techniques so they can administer the training for you.  This program is built to help trainers make that shift.  To not only establish consistency and a high  income now, but set them up for the future.  If you read the detailed product description on the sales site, you’ll see that’s what it was created to do.

My readers are primarily bootcamp operators – will this program be useful to them?

I’m sure you noticed when you went through your copy of the program Georgette, that I mention very clearly several times that the fitness industry is headed towards group training.  That’s one of the major focuses of this program – to show fit pros how to build high income group training sessions.  Now the difference is I’m a believer in high priced group training sessions, and a lot of time is spent in the program teaching how to sell and administer them.

I consider bootcamps discounted group training sessions, which are the easiest to sell, market, and administer.  If you can grasp and apply what I’m talking about in the program, holding and filling up bootcamps is like shooting fish in a barrel.

There seems to be a new business model or business in a box program coming out every week in fitness.  How is this different?

This isn’t a simple tactical program, full of things you can do to maybe get some more clients (although there are tactics in here).  This program is a complete paradigm shift.  It’s a new way of looking at the world and seeing the business.  That’s some of the feedback you gave me, about what a shift in thinking it is.  And I think that’s the most critical part in all of this.  You can’t put a band-aid on a broken approach.  But with a new approach, a new game plan that really exploits the opportunities in fitness, the results almost take care of themselves.  I know that sounds a little hypey, but that’s the key difference I’ve noticed from the trainers that do exceedingly well from the majority of trainers who are struggling to get by – they are approaching this business in a completely different way.

What makes you qualified to put out a program like this?

That’s a pretty interesting question, because I’ve probably made more mistakes than anyone in this biz!  But I’ve learned from all of them.  While I was still relatively new in fitness, one of my first big successes was that I operated the widest reaching training business New York City has ever seen.  My business was in 42 locations all over the city, and I had just under 20 trainers working for me, plus a staff of four more people.  The reason I call that a mistake is because I was burning myself out trying to manage so many customers, clients, and responsibilities.

What that made me realize is that even if hundreds of thousands in sales are being racked up, what matters most is your lifestyle.  Whether you enjoy your work, whether your business is sustainable, and you can actually spend time away from it; if anyone is honest at all, they will admit that’s the purpose of any business.

So this experience made me re-evaluate what I valued.  And although I still valued a high income, I also valued my independence, being able to do what I want, and having a business that was sustainable and could experience growth without my direct involvement.

I educated myself on cutting edge marketing techniques, time management techniques, and people management techniques; I networked aggressively with nearly every top person in this industry; and I applied everything I learned myself in my own business.  I condensed my training business to just one location, which became the top training business in a town of 2.5 million people.  I made clients come to me, instead of having locations everywhere.  I learned how to charge the absolute highest rates in the industry.  I learned how to make group sessions the only form of training, while simultaneously raising prices.  I learned how to make the sales process automatic so I didn’t have to do it.  And when it came time to launch a discounted bootcamp, I had more than 30 paying customers from day one.  In total, this more efficient business model is way more profitable than my original one, and earns more than when I had all of those employees and locations.  That’s why I think I’m qualified to teach trainers about this – because I feel I’ve cracked the code, in proving it’s not the size and number of employees you have that makes your business.  It’s how well it runs, how easy it is for you to run, and what your role is in it.  Now, my involvement in the business is by choice.  And the marketing, teaching, and communication skills this process taught me is what has allowed me to create a program like this.

I know you’re planning to put out a free platinum upgrade for my readers – can you offer anything else to them?

Sure Georgette – for anyone of your readers that gets the program, I’ll give them a 15 minute jump start speed coaching session.  I do not offer coaching or sell my time in any way, but would be happy to help any of your readers get the most out of this program.

There you have it – here’s where you can get the program again:

THE SIX-FIGURE TRAINER PROGRAM

If you have any questions, contact Kaiser at support[at]super-trainer.com or leave your comments below.

Personal Trainers: The How and Why of Automated Billing

A special guest post by Super-Trainer.com editor Kaiser Serajuddin

Training is easy and fun; there are just a few things that suck about it. Here are a few of them: clients getting flaky in their session scheduling, clients not sticking to their programs, tracking and processing payments, and possibly the worst of all is this one …

Being stuck in day to day, hourly training when you’ve reached a point in your career when you’re ready to take a leadership role in the business, and teach other trainers to do the training for you. All of that sucks, but there’s one magic bullet that can help you with every one. There’s only on catch: it’s not for trainers still stuck in an employee, servant, or timid mind-set …

It’s automated billing. Automated billing, also known as EFT, is something talked about frequently in the personal training industry today, but I think that most independent trainers aren’t doing enough of it or doing it right. For that reason, I think it deserves a whole article, not just going into the how to implement it more effectively, but also to talk about why.

The way most people think of EFT is just splitting up a large six or twelve-month training program into smaller monthly payments, kind of the way we all did when we had to do our hard time working at a big box health club. But EFT can be something completely different. Do you know the continuity programs you hear about in the online world? Well fitness services are the ultimate continuity product. Once you get clients started, as any experienced trainer will tell you, it’s hard to get them to stop. Automating the billing process is the last step in systemizing the income side of it, and the benefits of doing it are tremendous.

Whether it’s personal training or boot camps, EFT can be a way to stabilize your month to month income, increase your gross revenue per client, and increase clients’ adherence to their work-out programs. It’s a win for everyone, but best of all it’s a win for you. Your profit, which is what every small business owner should be focused on but rarely is, are what’s going to determine everything that happens to you, and EFT will up that significantly, guaranteed.

EFT is best and easiest to sell when it’s sold as part of a program, not just breaking up a large training package as most trainers use it. Here is how to get a client started: say that in the client consultation, you and your client have decided that their goal is to lose 30 pounds in as short a time as possible. If you talk to them about the expectation of how long it will take to lose that weight, an absolute best case scenario is it taking anywhere from12-15 weeks. This type of sale fits directly into the buying behavior of the population when it comes to health and fitness services.

You can tell the client that they can try your 12-session-a-month program, which is the best program to help achieve that goal, at say a cost of $847 a month. What you’ll do is put them on your automated billing program, and at the end of 10 weeks, you can assess whether or not they achieved their goal. If they did, you can put them on a maintenance routine, and if they didn’t, they can continue on the current program without any interruption to their work-out regimen.

Here’s where the continuity part kicks in: as we all know, clients very rarely follow our instructions strictly and usually don’t achieve their goals on time.  That’s fine; that’s just the way the world is, and if you’re planning to be in this business for a long time, you can’t let that bring you down.  The good news is that clients will rarely blame you for it.  Hey, if your clients were completely self-motivated and self-starters, they wouldn’t need you to begin with.  The result is the client gets to effortlessly maintain the vital fitness services which by this point they have begun to greatly enjoy, and you never have to give a thought to re-closing this client ever again.

The result is the client gets to effortlessly maintain the vital fitness services which by this point they have begun to greatly enjoy, and you never have to give a thought to re-closing this client ever again.
Another reason why automated billing is because it sets higher expectation and some accountability on the number of times they need to come in for per month. We all know that client cancellations will cut anywhere from 25% to 50% of your expected income. This system will stabilize your monthly income, and put the onus on the client to perform, and make them the one that suffers if they don’t. Sure a client may need to miss a session every now and then, and with advance notice, they can get those sessions rolled over into the next month. But if they stop showing up, they lose out. Being demanding of you clients in this way is the hallmark of a top consultant that values his/her work. It’s a sign of when you’ve made the move from being a servant and salesman in the big gym environment and have become the leader in your business. And especially once you’ve progressed to the owner/leadership role, it will create a way for you stabilize your revenue, bringing consistency to your employees as well.

However, not everything is so simple. Being demanding and forcing your client to adhere to your policy automated billing policy takes some balls. A lot of people don’t have these balls. They’ll let the client walk all over them and pay on whatever terms they want and come in however many times they want. It’s the courage to define the rules of playing the game that will separate the fitness business owner from every other independent trainer.

Another result of enrolling clients in an automated billing cycle is that it is a much easier sale to make. It takes personal training sales from the nerve wracking, flip them over, tie them down, used cars salesman type sales process that’s used to sell large 12 month packages, into a very smooth and easy enrollment that can be done through a simple consultation or after a small introductory training package. Buyer’s resistance is lessened because they can see the end of the tunnel by you talking about the workout program, and it plays directly into their psychology of seeking immediate and fast results. If you’re doing your job as a trainer, you know that once a client gets started, personal training becomes a part of their life and they tend to stay indefinitely.

If you question whether or not a client will stay on a high priced automated billing program month after month, realize that all of us is paying at least 6 to 12 automated billing payments every month for different expenses. Everything from your cell phone, your electric bill, your car payment, your insurance, your health insurance, your mortgage or rent; all involve unavoidable monthly payments of varying size. So once your client realizes the value of their training program and they get used to making the monthly payments, they just view them as another expense. This is assuming that you continue to deliver an outstanding training experience.
This is was just my pep talk to the many trainers who know of the value of EFT, but have still been on the fence about implementing it. But I know this for sure: once you do put it in place, you’ll never go back, and be kicking yourself for why you didn’t do it sooner.

Kaiser Serajuddin is the owner of GoHard! Personal Training in Queens New York. After operating the widest reaching training business in New York City’s history (with a full 42 locations), he consolidated his practice to run a smaller but highly profitable training business serving the most affluent residents of Queens New York. Kaiser is also the editor of the Online Fitness Business Magazine, Super-Trainer.com.

Do Your Clients Know How Much Work You Do?

 by Ben London

With the relentless over exposure different fitness industry training courses offer in the commercial media advertising how “easy” it is to own your own business in the industry, the general public could assume that you became accredited by simply attending an eight week course and voila, you’re a personal trainer or group fitness instructor.

You and I both know that statement couldn’t be farther from the truth, however it’s up to you to let your potential and existing clients understand that you are a fitness professional and not just another ‘qualified’ fitness instructor.

If you’re like most instructors, you’re constantly increasing your knowledge through workshops, books, seminars and other types of formal training.

You yourself are or were an athlete of some description or in the very least an avid gym goer. You are always up to date with new fitness equipment coming out, the latest fad diets and exercises via the internet, TV and magazines and you have probably tried most of the sports supplements on the market. So why should your personal training clients know that you do this?

Your clients are what we describe as general population and they see the same things on TV and hear the same things on the radio that we do. However most of the times don’t question it or at worst, they buy into it, even though the new ‘secret’ may be contradictory to their specific goals. You may even find that your clients, even though you have prepared a plan for them are sneaking these ‘magic pills’ that come around every other week.

How do you keep your personal training clients informed by what you’re doing?

Prepare a monthly newsletter for your clients detailing what you have done, observed or leared over the past period and explain how this could benefit or not benefit them. For example; you took a personal training workshop on core exercise.

This is going to benefit your clients this way because you are going to initiate some of the exercises into their revised programs. Or, you saw a new easy results promising product in the supermarket and after some research this is why it won’t or could be of assistance to your clients. The newsletter doesn’t have to be a full colour glossy publication, just a short, point form information sheet.

Whether they read it or not is up to them, though I guarantee it will improve your value, your business and you will stand out from your competition.

Something so simple to produce, with information you will already have floating around your head, keeps your personal training clients involved, informed and most importantly, coming back.

Ben

Ben London is the author of the popular personal training and fitness marketing blog; My Business Is Fitness.com. Ben specializes in innovative marketing and promotion ideas as well as offering effective solutions for utilizing social media to develop fitness businesses based on 15 years experience within the industry.http://mybusinessisfitness.com

For your FREE fitness business assessment and consultation, contact
Ben@My BusinessIsFitness.com

Ways To Make Fitness Fun For Adults

 by Scott York

A lady called me this week to inquire about joining my fitness boot camp.

I asked her a couple of health and fitness related questions and then I sat back and just listened.

I listened to her “pain”.

I hear it all the time.  And I bet you do too.

Stuff like:

“I don’t enjoy exercise.”

“It seems like it just gets harder and harder as I get older.”

“Not only is it painful, but due to my increased responsibilities, I just can’t find the time.” 

I asked her if she had kids.

She said, “Yes, I have 2”.

 To which I said, “Have you ever noticed how children can exercise all day, and don’t seem to ever get tired?

 Think back to your own childhood and you can probably recall how you fell off of your bike (or skateboard or rollerblades) or played tackle the man with the ball (football) or played hide and seek or climbed tall trees…all of this in one day…and still never seemed to get tired!

We were children and we didn’t realize that we were exercising. 

Our parents didn’t tell us to “Go outside and exercise!”

 They said “Go outside and PLAY!”

 That sounds pretty good to a kid.

 And, I’ve found that it sounds pretty good to an adult, too.

 With the right framework, it’s easy to play and, at the same time, practice  good fitness habits – all while having a great time. 

 That’s the answer that I think many adults are looking for. 

If fitness were fun, many more people would exercise and they would do it more often.

Why?

Because everyone likes to have fun, right?

Here’s an “ah ha” question to ask that potential boot camper who’s not sure if your boot camp program is right for them.

Ask them:

 “At what point in your life were you in your best shape?”

Most people will pause and then say in their teens or early 20’s.

Let them talk – telling you about how much activity they did.

Don’t interrupt – they’re on a roll.

Soon, the light bulb will come on in their heads and they will understand why you asked them that question.

But if they don’t get it, tell them that maybe they were in their best shape in their teens and/or early 20’s because in your teens you had P.E. class, basket ball, volley ball, foot ball, cheer leading, impromptu fitness games with your friends on the weekend, etc.

In my 20’s we used to head out to the park on Saturdays and play tackle football for a few hours.

We looked forward to it all week – trash talking, inviting our friends and planning the refreshments.

It was fun.

It was a party.

Here are some great ways to create a “fun factor” in your boot camp or group training:

1. Play A Warm Up Game Consistently in Your Fitness Boot Camp.

I’ve found that if I don’t play some sort of game for a few days, my boot campers start requesting them.  They wonder why we haven’t played something recently.

It’s also a great way to engage people, get them laughing, wake them up (if it’s early) and set the stage for the rest of the class.

2. End The Main Workout With a Game.

We work out hard.  But we also play hard.  In fact, a lot of times, I will divide the group into teams, we’ll do the main workout and then we end it with a team game like “Cone Collection” or “Trash”.  They know that if they have to keep up during the main workout because the main workout leads into a game like “Trash” they’re going to push a little harder than they might normally.  They don’t want to be on the losing side.

3. Create Fitness Challenges

Want to have some serious fun and really encourage your group to lose weight and improve their fitness levels? 

Every 8 weeks create a new “Fitness Challenge”.

The advantages are numerous.  This is one of the reasons my own boot camp continues to sell out.

Every 8 weeks, we have a new Fitness Challenge.

Our current challenge is to:  Run 1/3 mile and then do: 5 Double Unders, 5 Clapping Push Ups, 5 Burpees and 5 Squat Jumps.

This is a timed challenge and it takes them anywhere from 3 – 5 minutes to complete.  We do it once a week as a group.  I time them and they shout out “Done” when they are finished.

I call out the time and they write down their time on a piece of paper which I take with me.

Once a week, I email every one the updated spreadsheet showing their current results.

I offer encouragement and support.

I throw in some inspirational quotes.

I offer nutritional tips.

The actual spreadsheet is public in which they can all see their own as well as each other’s time.

Their goal is get the best time that they can in 8 weeks.

This is what separates boot camps from gym’s like Golds, 24 Hour Fitness, etc.

There’s a goal.  There’s community.  There are these weekly emails just to my enrolled boot campers – not to my email list.

Everyone can see what everyone else is doing on that spreadsheet.

Yes, I’ve lost some boot campers because of this BUT I’VE REPLACED THEM WITH  MORE MOTIVATED ENTHUSIASTIC PEOPLE!

Who then bring in more enthusiastic people.

And because it’s an 8 week fitness challenge, most people will stick it out for 8 weeks and by doing so they will get amazing results – physically and mentally!

And they will come back for the next 8 week challenge.

 These are just some of the ways that can make fitness fun again.  With our boot camps and group training programs, we are in a perfect position to do so.

I’m sure if you think back to when you were a child, you can come up with several more ways!

-   Scott York, NASM-CPT

http://georgettepann.com/fitgames

And speaking of fun, don’t forget to prepare your boot campers for the main workout by using one of the 51 + games in the best selling eBook, “Fitness Games!”

If you haven’t gotten “Fitness Games” yet, you’ll kick yourself for not having bought it sooner. http://georgettepann.com/fitgames

When you add up all of the games and valuable bonuses and what they can do for your boot camp business, you’ll realize that for the cost of a fraction of what you probably charge for 1 person to attend your boot camp – it’s a no brainer! http://georgettepann.com/fitgames

You can download the report with the link below.

no opt in required:) just go to :

Fitness Testimonials: Get More Persuasive Testimonials For Your Bootcamp Now

Creating Successful Fitness Bootcamps
by Josh Henkin in Ultimate Sandbag Training Blog

The industry is evolving, partly due to the problems in the economy and partly because even the best coaches can wear down after years of working very long hours. That is why group based fitness programs are growing and growing. Think of it as a win-win situation for both clients and coach. Let’s face it the more times people can have contact time with their coach the better results they should attain. However, often finances can be a big obstacle for people to actually achieve this. Yet, better results not only are the goal of every person, it helps both with the inspiration with the individual and the business of the coach.

Enough talk! I pulled an expert, Troy Anderson, in to help with how to create and make really amazing fitness bootcamps. Watch these two videos now!

How to Start

Effective Bootcamps in Action

Josh Henkin – Strength Coach, Josh Henkin, is the creator of the Ultimate Sandbag and L.I.F.T. training certification. He has lectured at national and international conferences.

Camo Sandbags Dvd’s and programs http://tinyurl.com/5f38jw

New and improvedTRX Pro Pack.! http://budurl.com/theTRX

Athletic Bootcamp Kit http://athleticbootcamps.com

Sure Victory Bootcamp Kit http://thefitnessbootcamp.com

THE TOP 10 BODYWEIGHT EXERCISES YOU’VE NEVER HEARD OF!

Brought to you by:

The Outdoor Fit Club
Caroline Fitzgerald

http://georgettepann.com/outdoorworkouts

and Best Bootcamp Workouts
http://georgettepann.com/bestbootcampworkouts

Caroline Fitzgerald is an outdoor fitness coach and lifelong athlete. In 2006, she founded Get Out There! Fitness Boot Camps, a year-round outdoor fitness program on the coast of Maine. Caroline developed and wrote the Outdoor Fit Club Workouts ebook series in an effort to share her passion for outdoor fitness with people all over the world. Please check out http://georgettepann.com/outdoorworkouts for some awesome outdoor innovative workouts and games.
Caroline is also an FB Inner Circle member and Sure Results Fitness Bootcamp Workout Manual contributor.
Just added to Carline’s arsenal Best Bootcamp Workouts ebook at http://georgettepann.com/bestbootcampworkouts

10 Bodyweight Exercises You’ve Never Heard of!

These are fantastic, effective, efficient bodyweight exercises you can do anywhere! Who needs a gym or fancy fitness equipment when you’ve got your own bodyweight and these exercises!

And best of all, they are FUN!

1. Groiner
2. Circle Rocks
3. Deck Squats
4. Body Builders
5. Frogger
6. Starter
7. Dolphin
8. Bootstrappers
9. Up/Downs
10. Walkout Pushups

Always perform a warm up before starting any exercise or workout program.

Groiner – Start in a plank position, holding your core nice and tight, a straight line between your shoulders and your ankles. Holding your body steady, bend right knee and bring your right foot up and plant it next to your right hand, with knee just outside your elbow. Be sure to plant your whole foot on the ground. Return to starting plank position and repeat with left leg. Take care not to swing your hips side to side as you “climb”. Focus on only moving your leg.
Make It Easier: Perform Spiderman Climb which is a Groiner without the jump.

Circle Rocks – Fair warning: this exercise is deceptively hard. Lie on your back and raise your arms, head and legs as seen above. Maintaining that position, rock forward and back on your back as you turn your whole body around in a circle to the left. Repeat for the same number of reps going around in a circle to the right.
Make it Easier: Perform Crunches

Deck Squats – Sit down onto ground and roll back onto your back bringing knees and feet up towards your chest.. Roll back forward and plant your hands on either side of your feet and push yourself up into standing position. Make sure to keep your knees directly above your feet, and in line with your hips, do not let your knees fall in together with your feet out to the side. Repeat for time/reps
Make it Easier: Perform Squats and Crunches

Body Builders – From standing position, squat down into a deep squat, placing hands on the ground, then shoot legs out behind you until you are in a top of pushup/plank position. Jump feet out into wide-legged position and perform a pushup. Jump feet back together, then quickly hop feet back in to hands and into deep squat position and jump up, extending arms overhead. Repeat.
Make it easier: Do Burpees

Frogger – Get on all fours, with your bodyweight evenly distributed across your hands and feet. Bend your elbows and press off the ground using your hands and feet. Repeat in quick succession.
Make it easier: Make the jump smaller.

Starter – Step back into a deep lunge – front knee bent, back leg straight – and place your hands on either side of your front foot. Keeping your hands on the ground, push back as you straighten your front leg. Return to the starting position and repeat. Repeat for equal number of reps on the other leg.
Make it Easier: Perform Reverse Lunges

Swimming Dolphin – On forearms and toes, hands clasped together, body in an inverted “V” position, shift weight on to arms as you rock forward so chin goes out past hands and rock back as far as you can. Perform slowly so you use muscle not momentum.
Make It Easier: Do not rock all the way out to chin past fists position.

Bootstrappers – Squat down and place your hands out in front of you, far enough away so you can get your palms flat on the ground. From squatting position, straighten your legs by pressing up through legs and butt, shifting your weight onto your hands. The top position should look like an inverted “V”. Return to start (squatting) by bending your knees, leaving palms on the ground at all times. Repeat. Make It Easier: Perform Squats

Up Downs _ From standing position, kick your feet back behind you, reaching for the ground with your hands – in essence throwing yourself to the ground. Absorb your “fall” with your arms and lower your chest all the way to the ground. Press yourself back up an jump your feet back in underneath you and return to standing position. Repeat. Make it Easier: Do Burpees instead

Walkout Pushups – From a standing position, lean over and place your hands flat on the ground in front of you, keeping legs straight and knees soft. Walk your hands out in front of you until you are in a plank position, perform a pushup and then walk your hands back in to your feet.. Repeat without standing up.
Make it Easier: Perform regular pushups.

Always perform a Cool Down and stretch the major muscle groups.

Caroline Fitzgerald is an outdoor fitness coach and lifelong athlete. In 2006, she founded Get Out There! Fitness Boot Camps, a year-round outdoor fitness program on the coast of Maine. Caroline is both an Fitness Bootcamp Inner Circle member and Sure Results Workout Manual contributor. Please check out her awesome outdoor workout product at http://georgettepann.com/outdoorworkouts
And her new product Best Bootcamp Workouts at http://georgettepann.com/bestbootcampworkouts

Bodyweight Training: Circuits for Shock Treatment
By Brad Borland, MA, CSCS

Normally seen as reserved for the “light-hearted fitness enthusiast” bodyweight training can be a surprisingly effective and efficient tool regarding your physique goals. Bodyweight training will not only add to your development, but can also be utilized as a fat-burning circuit in place of machine-driven cardio. Additionally, it can give your body overall strength and performance that some isolated resistance training can lack at times.

Another great benefit is psychological. Throwing in one of these circuits for a break from the norm can rejuvenate certain areas of your physique and get gains moving again. Done at the gym or at home these circuits can many times spawn new muscle strength and growth in lagging areas in less time. Still not convinced?

Do not underestimate a sound bodyweight circuit – give these routines an honest try and find out yourself – no weights necessary.

Beginner upper body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- Push-ups
- Wide-grip pull-ups
- Parallel dips
- Reverse-grip biceps chin-ups
- Leg lift off bench
- Lying crunch
- Plank for 20-30 seconds

Advanced upper body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- 3-way push-up (feet on bench, feet on floor, and hands elevated – one set of each)
- Rack chins (wide, shoulder and close grip – one set of each)
- Bench dips
- Rack biceps curls (like the rack chins, but with a reverse grip)
- Hanging leg raises
- Crunches on exercise ball
- 3-way plank for 20-30 seconds

Beginner lower body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- Squat
- Stationary lunge
- Side lunge
- Sumo squat
- One-legged calf raise off of floor
- Incline crunch

Advanced upper body circuit:

to be performed non-stop for 3-5 rounds (rest one minute after each round)

- Jump squat
- Step-up
- Walking lunge
- One-legged Bulgarian split squat
- One-legged calf raise off of block
- 3-way crunch on exercise ball

——————

This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter – July 8th, 2010

http://www.wannabebig.com/wannabebig-newsletter

How To Build Your Own KB-Bodyweight Workouts

by Chris Lopez
http://budurl.com/TTKBell

The Fourth of July weekend is finally here.  And amidst the parades and fireworks, I’m celebrating with a weekend “Declare Your Fitness Business Independence” sale that will save you up to 40% on some of my most popular products.

The sale only lasts until midnight on July 4th — so don’t delay.

Here’s the website where you can claim your savings:

  http://georgettepann.com/sale  

This is a great opportunity to grab some of my most popular fitness bootcamp business building courses at big savings — all to help you make more progress on the road to your financial independence.

    All the best,
Georgette Pann

P.S. Remember, the “Declare Your Fitness Business Independence”sale ends at midnight on July 4th.  So claim your huge savings now by going to:

http://georgettepann.com/sale