MONTH#1 Program Design Overview

30 Minute Express Workouts:

Triplanar Metabolic Resistance Training

Each bootcamp session officially begins with a 5-minute Pre-Workout Routine consisting of mobility and activation exercises to best prepare the body for the upcoming high-intensity interval training workout.

Alternate between Workout A, B, and C each and every workout with ideally 48-hours between each workout. Each total body circuit consists of 5 key movement patterns that work your whole body in all 3 planes of movement (saggital, frontal, and transverse) over the course of a training week: lower body hip-dominant exercise, upper body pushing exercise, lower body knee-dominant exercise, upper body pulling exercise and/or scapulothoracic exercise, and pillar exercise (integrated shoulders, hips, and core exercise).

50-10 Five Exercise Circuits:

Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following circuit. Perform up to 4 rounds for a 20-minute total body workout.

It is highly recommended that campers perform 5-15 minutes of corrective stretching and self-massage both pre and post-workout. Focus on the most sore and/or tight areas of the body to bolster injury prevention and speed recovery

 

special limited-time 20 percent off coupon code for my valued Bootcamp Inner Circle members.

 

Simply click the link below (or copy and paste the link into your browser):

 

http://bootcampinnercircle.workoutmuse.com/product/details/80 

 

And then enter the following coupon code upon purchase to access your special discount:bootcampinnercircle

 

Also check out this post on the Inner Circle 

 http://thefitnessbootcampinnercircle.com/site.php/blog/view_entry/save_5-6_hours_per_week/

 Georgette Pann
http://thefitnessbootcamp.com
http://thefitnessbootcampinnercircle.com

 

I hope you got the f.ree report I sent Monday 7 Biggest Mistakes Bootcamp Owner Make
If not click the link below (or copy and paste the link into your browser) to download this special free report asap:
 
http://www.georgettepann.com/The%207%20Biggest%20Mistakes%20Bootcamp%20Owners%20Make.pdf
 
I also promised you to stay tuned on Wednesday for a special offer that will make these 7 mistakes obsolete AND an exclusive discount for my fitness bootcamp pros:)
 
So today I am really excited to share an incredible solution to this problem that plagues personal trainers around the world.
 
It’s called Bootcamp Automator and it features a revolutionary turnkey digital group exercise workout system to put your fit camps on auto-pilot.
 
I even convinced BJ Gaddour, Workout Muse Co-Creator and Fitness Director, to provide a special limited-time 48-hour 20 percent off coupon code for my valued Bootcamp Inner Circle members.
 
Simply click the link below (or copy and paste the link into your browser):
 
http://bootcampinnercircle.workoutmuse.com/product/details/80
 
And then enter the following coupon code upon purchase to access your special discount:
 
bootcampinnercircle
 
It’s the perfect fit for burnt out bootcamp owners who:
  
 - Want to have the freedom of schedule to do whatever the hell they want
 
- DON’T want to be a prisoner to their camps and DON’T want to run bootcamp workouts week in and week out for the rest of their lives
 
- Want to leverage a tried and proven digital bootcamp system that will save them 10-20 hours per month in program design for themselves or their staff that’s smartphone compatible and globally accessible
 
- Want to come and go to their bootcamps as they please OR want to completely eliminate themselves from their camps without sacrificing camper results and safety… and ultimately their bootcamp business income!
 
- Want to focus more of their time on marketing their camps and/or other business/personal interests that they are super passionate about
 
Does any of this sound appealing to you??
 
If YES, you need to:
 
- Review the outlined one-month of program design
 
- Watch the sample instructional mp4 workout videos
 
- Listen to the sample interval training workout music mp3 audios
 
- Check out the incredible Staffing Bootcamps from A to Z resources(These bonuses are incredible!)
 
Just click the link below (or copy and paste the link into your browser):
 
http://bootcampinnercircle.workoutmuse.com/product/details/80
 
And then enter the following coupon code upon purchase to access your special discount:
 
bootcampinnercircle
 
Honestly, the staffing bootcamp resources alone are more than worth the price of admission
 
 
 
PS- You ONLY have 48 hours to save 20 percent off of this killer system.
 
 
Just click the link below (or copy and paste the link into your browser):
 
http://bootcampinnercircle.workoutmuse.com/product/details/80
 
And then enter the following coupon code upon purchase to access your special discount:
 
bootcampinnercircle
 You got till Friday..my birthday:) So in honor of that I really worked hard to get this offer for you
I hope you don’t pass this up!

Georgette Pann

Sure Victory- Fitness Bootcamp Pro Package Sure Victory Fitness Bootcamp Kit..http://thefitnessbootcamp.com
 So get your bootcamp up and running quickly,esaily and afforadably

Click the link below (or copy and paste the link into your browser) to download this special free report asap:

http://www.georgettepann.com/The%207%20Biggest%20Mistakes%20Bootcamp%20Owners%20Make.pdf

Stay tuned on Wednesday’s newsletter for a special offer that will make these 7 mistakes obsolete If you’re not signed up ..sign up box is on right
Oh and I’m working on an exc;usive unbelievable discount for Inner Circle members only so stay tuned for that as well!  

 Georgette Pann, BS,CSN,CPT,LPTA
http://thefitnessbootcamp.com
http://fitnessbootcampmarketing.com
http://thefitnessbootcampinnercircle.com
http://fitnessbootcampworkout.com

The Myth of Sport Specific Training

Josh Henkin

 

I love it! I love the idea of people training like athletes and more and more people are jumping on board on this idea. However, it also means that there are a lot of people that may be prone to the same mistake A LOT of athletes make.

“Sport-specific” a word a lot of people like to throw around but very few understanding what it means. I have plenty of coaches from all different types of sports asking me if I have a program specific to their sport? I understand why they are asking, most sports programs out there are made only for sports like football. Heck, there are a lot more sports out there than just football!

However, making a specific program for just about any sport really isn’t as necessary as people may think. It starts with the young athletes, the ugly truth is that so many young people (yes, even the athletic ones) are so grossly out of shape and have huge muscle imbalances that even attempting to make a sport specific program impossible!

Unlike many of the Eastern European countries that popularized “sport-specific” training programs in the 70’s and 80’s most modern athletes are not brought up in a very systemized program that takes the progression from young to adult athletes.

So, what should someone do? People are going to the complete opposite side to trying to do all types of activities, many that have absolutely NOTHING to do with their development of any fitness qualities. Yes, this type of training can be just as detrimental as much as the pseudo sport specific programs. Why? So much time and effort can be devoted to trying to develop fitness skills that have no carryover.

What to do? After you identify your goals and what is meaningful to you, start performing drills that will help get you there. For most people building a foundation of good movement of fundamental movement patterns. Yes, having a balance in movement goes a long ways into the all around fitness that so many people want..

See some of these training programs:

Day1:
Power Lower Body Bilateral
Strength Vertical Pressing
Single Leg Strength
Endurance Vertical Pulling
Rotational Core Training

Day 2:
Single Leg Power Training
Strength Horizontal Pulling
Strength Lower Body Bilateral
Endurance Horizontal Pushing
Anti-Flexion Drills

Day 3:
Strength Lower Body Bilateral
Strength Upper Body Vertical Pulling
Single Leg Stability
Shoulder Stability
Trunk Flexion Drills

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

I have decided to devote this article to all to those who at last has found forces and time for employment by fitness, who morally prepares for shaping up, who after many years of lying on a sofa has suddenly realised harm of excess weight and has decided that it is time to put an end to constant weariness and to put in order the muscles.

Certainly you wish to pass to eutrophy and to go in for sports, however you don`t have an idea with what to begin. You are frightened by the future difficulties. It is not excluded that your foot never went for a fitness club threshold, own boldness turns to you a head, and you even are ready to refuse the plans because of seeming impossibility them to carry out.

But after all it is necessary to begin once, isn’t that so?

Work with beginners always gives to trainers special pleasure. They consider the first visit to sports hall as a courageous and resolute act of the person ready to bear responsibility for own health. Besides beginners quickly study and precisely follow all manuals of the trainer unlike those who periodically visits different sport clubs and is hardly retrained.

Here some advices which will help beginners to overcome confusion and to reach good results quickly:
Do not hesitate and be not afraid to show fear – uncertainty in the forces is quite natural to those who appears for the first time in sports hall. Any undertaking first spikes fear so there is nothing shameful in it. The main thing is to accept psychological aspect of playing sports. You should learn much about fitness for growing thin, trainings for strengthening of cardiovascular system and eutrophy. However be not frightened the future difficulties, after all you will gradually study and in due course feel more confidently that will provide to you success.

Make decisions, many trainers advise in advance to establish a certain problem and then to pass to its realisation. However we advise not so much to establish a most important task (many do not reach it as initially demand from themselves), how much to put the minipurposes in process of advancement of employment. Probably, you do not notice a difference between these concepts, however such formulation works. Also we advise to get a special diary of trainings and to write down there all achievements, the planned purposes and the made decisions.

For example, you decide to dump 11 kgs of corporal fat and to increase 1 – 2 kgs of muscular weight. Probably, your purpose is to learn to pass 7 kilometres without getting off from a respiratory rhythm, or at last to get into a school dress or narrow jeans of times of your youth which again are in a fashion. Necessarily write down everything that wish to reach and write down steps of the purposes. Insufficiently simply to tell to yourself «I wish to return to the form and to dump weight». It is not considered. So you will not help yourselves.

Obviously distance running can assist a lot with the general fitness and health of your body. So, if you are interested in the runners training guide or endurance training running information – please visit this site.

And never stop to gather more useful info. Today we live in the world where knowledge makes life easier.

Due to this if you are properly armed with the info in your sphere of interest you can rest assured that you will always find the solution to any bad situation. So, please make sure to get back to this site on a regular basis or – best of all – sign up to its RSS. In such an easy way you will have a direct shortcut to the freshest informational updates here. Blogs can be helpful, you just need to know how to blogging to the maximum of its efforts.

25 Bodyweight Exercises Ideas

The Ultimate Sandbag Training

by Josh Henkin

For hundreds of years (perhaps thousands) sandbags have been an integral training tool for athletes. Why? They are incredibly versatile and provide unstable training with a challenging load.

However, the benefits don’t stop there. Greater stabilizer, trunk, and grip strength can be developed with sandbags as well as sport-specific drills, mobility work, and great overall conditioning.

Plus, sandbags are fun!

Improved Stabilizer Strength

Stabilizer training is not a new concept. Dumbbells, cables, kettlebells, and one-arm lifts have long been methods of improving the smaller stabilizers. Increasing the strength of the stabilizers can both decrease your risk of injury and improve performance.

Why are sandbags unique, though? Sandbags can be thought of as the most “uncooperative” pieces of equipment. They are different because they will change their form as you lift them. Unlike most other training tools, it is almost impossible to develop a specific groove for any lift. This makes sandbags a constant challenge as every repetition will be vastly different.

Improved Trunk Strength

The non-cooperative nature of sandbags makes it crucial to use every muscle possible to lift. The trunk muscles (including those of the low back and abdominal area) have to work harder to stabilize the body against the awkward load while moving very quickly. This is very unique to sandbag training.

Those who have enjoyed kettlebells have also discovered the incredible benefits of loading only one side of the body. Well, sandbag drills such as the many shouldering exercises and one-arm lifts can offer the same benefits.

However, the difference with sandbags is that they actually rest on the body. Having such a load rest on the body forces the deep and superficial trunk muscles to work to a greater degree to maintain proper postural alignment. End result? A rock hard torso that is very injury resistant.

With sandbags we can also create amazing rotational drills that place the body into ranges of motion that would normally occur during sport. Working through such ranges of motion with a load prepares the body more appropriately for the demands that sport produces.

Sport Specific Strength for Combative Athletes

Sandbags have long been a favorite training tool of wrestlers and combative athletes. In his famous book, Wrestling Physical Conditioning Encyclopedia, John Jesse states:

“The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling.”

The idea of round back lifting may scare every chiropractor, coach, and athletic trainer out there! However, if introduced properly, round back lifting is one of the best injury prevention techniques available. Sandbags offer a safe way to learn how to use round back lifting. The trick is to always start on the light side and with low volume (no more than 5 repetitions).

For combative athletes, the constant shifting weight of a sandbag makes it an ideal training environment as it prepares the athlete for the unpredictability of a fight on the mats.

Greater grip strength

Everyone can benefit from greater grip strength. Grip strength is more than simply how hard you can squeeze your hand (known as crushing strength). It also includes pinching, support and wrist strength. Sandbags can be a core tool in developing this well rounded strength. Because of the gripping action of the bag and the fact no one repetition is the same, the hands are challenged in multiple ways. As you get stronger at sandbag lifts, you will find a great transfer of these hand strength to other forms of training.

Fun!

Fun is serious training tool. It’s human nature — we are less likely to do the things we do not enjoy. Making training more fun increases your chance of being more productive and consistent.

Because sandbags are so different they are often a breathe of fresh air into people’s training programs. Even for common exercises such as squats and presses, using a sandbag makes these exercises feel as though you were performing them for the first time.

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 and programs http://tinyurl.com/5f38jw

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

FOR IMMEDIATE RELEASE

Name: Georgette Pann

Email: nutrifit@georgettepann.com

Business: Sure Victory Bootcamp

URL: facebook.com/surevictorybootcamp

Sure Victory Bootcamp Utilizes Fan Page Welcome Page to Better Serve Clients and Increase Effectiveness of Facebook Marketing

Georgette Pann, owner of Sure Victory Bootcamp, a business tailored to help fitness professionals increase their client base and income, certainly knows a thing or two about marketing. Her fitness bootcamp training programs and Fit Over 40 fitness philosophy (Georgette was recently featured in a book by Tom Venuto of the same name) have made Georgette a household name in the world of fitness. She has authored many resource articles on the subject of training and staying in shape, competed in physique competitions, and has clients from all parts of the globe seeking her knowledge on the subject of health and fitness.

Her most recent foray into online marketing includes Facebook Fan Pages and utilizing the ability to include  a feature rich welcome page (often called LANDING PAGES) to head her Facebook Fan Page marketing campaign. With the help of a company called Fan Page Solutions (www.fanpagesolutions.com) Sure Victory Fitness can now offer visitors to the fan page a free 7 day e-course as well as other tools and resources to help fitness professionals build their business.

“I was so happy to have found a service like Fan Page Solutions because now when a new visitor hits my fan page, they can find out exactly what it is that my company does, and if they like, they can opt-in to receive free resources that I provide. This will allow me to follow up with them at a later time. Generating new prospects is exactly what having a fan page is all about and with the addition of a professional welcome page from Fan Page solutions, my marketing efforts on Facebook are intensified.” Georgette Pann, owner of Sure Victory Bootcamp.

Sure Victory Bootcamp’s fan page offers a meeting place of sorts for fitness professionals to discuss ideas and help each other build their business. Georgette is often on hand to answer questions and interact with her fans.

For more information about Sure Victory Bootcamp, visit www.facebook.com/surevictorybootcamp or call owner Georgette Pann directly at 570-457-0799

For more information about Fan Page Solutions, visit www.FanPageSolutions.com

###

Name: Georgette Pann

Email: nutrifit@georgettepann.com

Business: Sure Victory Bootcamp

URL: facebook.com/surevictorybootcamp