A Carson City Bootcamp Exercise Post by Lucas Wold

Gymnastics rings are a phenomenal training tool.  You can build strength, flexibility, and balance on one simple training tool

Most people don’t realize that two of the most popular training tools in the world right now, the TRX and the Total Gym are take offs of traditional gymnastic ring training.

The TRX is a set of rings with flat flat handles, foot stirrups, and a single point of attachment:

And the Total Gym is a take-off of an old Russian gymnastics training tool that allowed athletes to practice rings moves with a smaller percentage of their body weight

And rings aren’t just good for training gymnastics tricks.  You can use a set of rings to exercise every muscle in your body and get a great metabolism boosting workout.

To that end, here are 10 simple rings training exercises for you to try:

Gymnastic Ring Triceps Extension

This is a great exercise for the triceps muscles on the back of your arms.

Gymnastic Ring Body Row

In this video I have my feet on a Swiss Balance Ball, but a simpler variation is to put your feet on the floor. This exercise will strengthen your back and arms, and do wonders for your posture.

If there was a single exercise I’d recommend for everyone, the body row would be it.

Gymnastic Ring Pistol Squat

Pistol squats are a phenomenal exercise, but they are very difficult. Using the gymnastic rings allows you to train the pistol without losing your balance, plus the rings take some of the load off your working leg, allowing you to build up to a full pistol squat.

Gymnastic Ring Straight Arm Pulldown

This exercise is a great way to develop your back and core

Gymnastic Ring Reach Out

This is one of the best exercises for training your core.

Gymnastic Ring Dip

Dips have been called the “squat of upper body training.” If you want a strong chest, strong arms, and shoulder stability, try dips.

Gymnastic Ring Low Trap Pull

Scapular depression is one of the most under-trained movements in the gym. It is also one of the most important things you can do to improve your posture and shoulder health.

Gymnastic Ring Biceps Curls

If you’re going to do curls, do them on the rings.

Gymnastic Ring Push Up

You can improve the basic push up by using the rings. It will challenge not only your “push up” muscles, but also your shoulder stability and core strength.

For beginning exercisers, you can use the rings to reduce the amount of your body weight that you are pushing, making it less difficult than a push up on the floor.

Gymnastic Ring Face Pull

One of my favorite exercises for the back of the shoulders.

Now, if you want to use rings in your training, set up your workouts to use ring exercises in a circuit. Here’s an example:

Have fun!

I’m working on the workout plans for the new Wold Tactical Fitness Bootcamp (Monday, Wednesday, and Thursday 6:30-7:30pm) and thought it would be fun to share some of the exercises we’re going to be using to reach the next level of fitness….

Reverse Bridge Push Up:

Twisting Planker Push Up:

Bootstrapper Squats:

Scorpion-Style Shin Box:

Suspended Hamstring Curls:

Tripod Switch:

Tight Burpee:

Kettlebell Split Snatch:

Box Jumps:

Kick-Through Side Plank:

Tiger Push Up:

Hip Touch Twist:

Shoulder Roll:

Deadlift/Pushup Combo:

Modified Rope Climbs:

Twisting Mountain Climbers:

Reverse Wall Walks:

Suspended Triceps Extension:

One Armed Burpees and Deck Squats:

Clapping Dive Bomber Push Up:

Handstands and Handstand Push Ups:

Arm Thread Push Up:

Rocky IV Flags:

Kettlebell Snatch and Windmill:

Spiral Squat:

Shin Box Flag:

Kneeling Jump:

Kick Through Squat With Pillow Twist:

Ok, there’s lots lots more to post, but I’ve got to go set up for tonight’s bootcamp!

Catch ya later!

~ Luke Wold

PS – This is what I look like when we’re done filming these videos for you:

I wanted to do something special for my first post of the year, since the new Wold Fitness Bootcamp facility will be opening in just a few days.  When I think back on the hundreds of people I’ve worked with in person, online, and at seminars I’ve helped succeed with fitness, health, and weight loss, I wanted to share some of the secrets of people who’ve transformed their lives the most.

To that end, I’ve made some New Year’s Resolutions for you.

That’s a pretty “in-your-face” thing to do.  But this list is some of the easiest things to implement in your life, and it’s made up of the things that separate the people who get there quickly from those who just muddle along and never make any progress.

Any and all of these make great New Year’s Resolutions – so much so that I personally guarantee you results if you do these things and stick to them.

The Only “Improve Your Life” 2011 Resolutions You Need

1.  Get Out Of Your House

You can’t improve something you’re not working on.

In the phenomenal book “Outliers”, Malcolm Gladwell shows that anyone who is great at what they do has put in approximately 10,000 hours of ‘practice time.’

Now, he’s talking about elite like Michael Jordan in basketball or the Beatles in music.

You don’t need to be anywhere near 10,000 hours to have a rockin’ body and glowing health – but you do have to practice.

A great mindset shift many of my clients have had is to think of health and fitness as ‘practice time.’  Not only time spent in the gym, but time cooking delicious meals, getting fresh air, and spending time with fit friends all count as ‘practice time.”

How much practice do you need?  Generally, more is better.  3-5 hours a week of exercise, and a few hours a week of preparing food is a good starting minimum.

Can you commit to this?

2.  Get A Good Group

A workout partner or group motivates you to get out of the house, lets you learn from their successes and failures, raises your mood, and makes losing weight much, much easier.

If your regular friends aren’t a good fitness group, train them!  (Or send them to my bootcamp and I’LL train them for you J )

A study from Harvard University found that hanging around with overweight people makes you much more likely to become overweight.  Tony Robbins says that your weight will be the average weight of your five closest friends.

While I’m not telling you to ditch your friends, spend more of your time with positive people who are moving towards something, not with negative Nancys or with people who just don’t care.

Here are some of the benefits of a partner or group:

• Peer pressure to do what you said you would
• Having a friend try something with you reduces the anxiety that comes from getting out of your comfort zone
• Exercising with friends is more fun.  Good moods are contagious and stick with you.
• Faster improvement.  You can watch and learn from your fitness friends (I always get great meal ideas and food strategies from my friends).  Plus, friends know you better than anyone – it’s really hard to analyze your own progress and you almost always need someone to help.

If your friends aren’t trainable, find some pre-trained.  The best place for this is at bootcamp and at fitness-based social events like highland games, 5ks, and the like.

Seriously, exercise and nutrition alone are far better than nothing, but you’re making it much tougher to learn, much tougher to stick, and much tougher to succeed.  Get a good group!

3.  Decide What You Want

If you don’t know what you want, if you don’t know how to get it, if you don’t know how to tell when you do get it, then your odds of success are very small.

Be specific:

Don’t just say you want to “lose weight.”  The scale sucks for measuring health, fitness, and vitality.  Decide you want to fit into size four jeans, or have visible muscles in your stomach.

Don’t say you want to “feel better.”  Decide that feeling better means no headaches, no energy/mood swings, and sleeping through the night.

Don’t cop out with “be healthier.”  Decide that you’re going to get off blood pressure medication, stop taking ibuprofen throughout the day, and never touch an antacid again.

And don’t just say you want to “look better.”  Decide that you’re going to upgrade your wardrobe, change the hairstyle you’ve had since the 90s, lose 4 inches off your waist, and start using moisturizer.  Which actually leads us to…

4. Upgrade Your Hair And Wardrobe

Weird advice on a health and fitness website, right?

But I have a theory (stolen from my sister) that people keep the hairstyle from when they thought they looked their best, no matter how it looks on them now.

I see women with the same hair they had in high school in 1985.  I see bald guys growing their fringe out long.  Hair and identity are wrapped together very tightly.

By changing your hair you signify to yourself that you’re taking charge of your life.  Who cares what you looked like in college, you can look great RIGHT NOW!

Seriously, losing fat and toning up is going to totally transform your life.  But as I’ve said before, you can make immediate changes in how you look and feel by changing your hair and your wardrobe.

Closet full of baggy black clothes?  Get rid of them!

Knowing what you’re doing is the only hard part, since the clothes that will make you look your best are very different than runway “high fashion.”

For your hair, find a good stylist.  (My totally awesome client Victoria cuts my hair.  The only direction I give her is “Make me look sexy.”  Here’s a video of me in her office:  Eyebrow Waxing Ouch!)

Women, get Clinton Kelly’s books: Freakin’ Fabulous and Oh No She Didn’t

Guys, it’s highly controversial, but I recommend Brad Ps Fashion Bible (Caution, everything else he’s written is for mature audiences only!)

Getting your hair and clothes handled is crucial, but not time-consuming.  You only have to work on your wardrobe once this year – if it looks great tomorrow it will still look great in December!

Oh, one last thing, if you’re joining bootcamp or going on a weight loss diet, don’t wait to start upgrading your look until you’ve lost the weight.  Like I said, hair and identity are intertwined.  Losing weight and getting in kick-butt shape will be much easier if you look and feel good while you’re doing it.

5.  Track Your Progress

It’s fascinating that any measuring will improve your progress.

There are infinite variable you can look at, but the first and simplest is keeping a food journal.  Interestingly, people who write down everything they eat and drink – even when they’re not on a diet – lose more weight that people who don’t write anything down.

And if you don’t like writing, here’s a cool trick that’s almost as effective: Use your phone to take a picture of absolutely everything you eat or drink and upload it to an online album.

The next step is measuring your body.  Monthly pictures in your underwear will motivate you like nothing else.  (Don’t want your spouse to take a picture of you in your underwear?  That’s a signal that you should make some changes!)

Scale weight is an ok starting point, too.  But scales can also be demotivating if your weight swings up just a little when you’ve been working out super-hard.  And a scale won’t tell you if that extra pound is muscle, fat, or just bloating.

It’s much better to take circumference measurements around your hips, waist, thighs, chest, and arms, and to check out your bodyfat percentage.

To get really serious, twice-yearly blood tests will tell you what’s going on with your health.

6.  Take Up A New Hobby

What you spend your time on should be things that you’re passionate about.  I can’t overemphasize how important this is to your happiness.

It doesn’t even have to be something fitness related – last year I started drawing and I’m still having a blast!  This year I’m working on cooking (expect some delicious recipes soon!)

And hey, leave a comment at the bottom of this post, I’d love to hear what your hobbies are!

7.  Stay Up To Date

I’ve been a trainer for a long time now, and I’ll be honest with you: It would be a lot easier to keep saying the same stuff I thought I knew back in 2000.  But that wouldn’t be good since I’ve learned so much in the last 11 years.

The pendulum swings in what’s popular in the fitness world, but the more people I work with the more I see what really works.

High carb, low fat diets paired with lots of jogging was popular 30 years ago, but it’s failed the test of the real world.  The same with machine circuits, step aerobics, “cleansing” diets, and all the other fads.

Fitness has come a long way in even the last 5 years, and any problems that someone has using an old system have probably already been fixed.

At my seminars and on this website I like to share the latest studies to support what works.

The biggest changes I’ve seen lately have got me really excited, they include:

• Research into Paleolithic diets.  Switching to paleo eating makes weight loss easy and helps prevent almost every modern disease (diabetes, obesity, alzheimers, heart disease, etc)
• Shifting to training with more “real world” tools like kettlebells, suspension trainers, ValSlides, and especially your own body
• Focusing on raising metabolism rather than burning calories
• Group functional workouts instead of solo aerobics and weight machines
• Fixing body imbalances to make every workout more productive and to get rid of chronic aches and pains

I spend a lot of time and money making sure I’m up to date with what really works.  If you want to do the same start reading books and blogs, going to seminars, and investing in information products developed by trainers, nutritionists, and doctors who know how to get results.

8.  Take Something Out

It’s much easier to add something in (exercise, supplements) than it is to take something out (processed carbs, negative friends)

I know you don’t have a lot of free time.  And to add to your life you need to create time for yourself.

I don’t know exactly what your life is like so I can’t tell you exactly what to do here.

However, a lot of time-wasters, lifestyle-killers, and fat-adders have these things in common: indoors, non-social, can take a lot of time, and sucks all your energy.

TV and computers fit into all four of these.

If that’s how you relax, cool.  But give yourself a limit and stick to it.  The only TV show I watch is Entourage with my bro John, and other than that maybe a DVD or two per week.  I know people who watch more TV than that EVERY DAY!

Here’s a few ideas of things to take out that will leave you with more time for your health and fitness goals:

• TV
• Facebook/iPhone games
• Drinking (go out, but not 3 nights a week.  Once or twice a month is plenty to have fun)
• Hanging out with people who suck

9.  Expand Your Comfort Zone

Do things that push you out of your comfort zone.

Go scuba diving.  Ride a roller coaster.  Go camping.  Sing karaoke.  Learn to dance.  Do something!

Breaking free of self-imposed limits frees your mind and energy so much that losing weight is just another challenge, not some all-consuming dreadful monster that will take over your life.

Getting out of your comfort zone applies to working out, too.

Push yourself hard.  Learn how to use something cool (tire flipping anyone?).  See what you can do.

And of course, we all have food comfort zones.

I’m always trying new vegetables and spices, or new ways of cooking.  Hey, sometimes things don’t taste the way I wanted them to, I just chalk it up to experience J

10.  Ask For Help

I confess – I wasn’t great at this for a long time.  (It was too far out of my comfort zone)

Now I’m a help-asking MANIAC.  I get people to show me cooking techniques.  My trainer friends video exercises for me.  I get pointed to all of the right resources.

Guidance gets you to where you want to be.

Most people want to get their body from point A to point B, so they join a gym.  But joining a gym doesn’t get them there.

If you wanted to get from one town to another you’d think the solution would be a car, right?  But it’s not.  It’s actually directions, driving instructions, and a full tank of gas.  A car is useless if you don’t know where you’re going.

A gym membership or home workout machine is just the car.  To get from point A to point B you need directions, instruction, and fuel.

If you haven’t already, make 2011 the year you ask for help and take control of your life.

So… that’s it.  Nothing in here is that hard or unrealistic.  10 simple New Year’s Resolutions that will get you where you want to go.

Talk soon,

~ Luke



Dear Carson City Friend,

This is no passing fad.

Fitness Boot Camps are sweeping across the country, replacing old, tired, hard, long and boring exercise with new, energetic, simple, quick and fun boot camp workouts that get amazing results for men and women, regardless of your age or fitness history.

Now you can be a part of the hottest trend in waist-reducing fitness results and begin transforming your body fast with the Wold Fitness Boot Camp.

You can try us out with complete confidence that you are in expert hands, receiving expert guidance, coaching and support from Carson City’s most accomplished and respected fitness and body transformation specialists. In the past my team and I have helped hundreds of people get into the best shape of their lives.

What You Can Expect From Wold Fitness Boot Camp

1. Freedom: This is all it takes: in just a few short weeks you will never be the same again. Your body will change, fat and inches will melt away, the fit person inside you will emerge. But what’s even more astonishing is how your “seize the day” attitude and zest for life will grow. You will get physical and emotional freedom in your first weeks of boot camp. Read on to see how…

2. FUN! Face it…if it’s not fun…you don’t want to do it. Nobody does. That’s the #1 reason people struggle with their fitness and weight loss…they don’t enjoy! Not anymore. Boot Camp is TONS OF FUN. You’ll get a body-trimming workout, lose weight and inches, feel great about yourself, accomplish more, increase your energy and improve your life in so many ways…and you’ll have FUN doing it.

3. Lose Weight, Tighten, Tone and Firm Your Body. Seven years ago I changed my own personal workouts from lots of weight lifting and long, boring cardio, to calisthenics, body weight exercises and interval type training (if you’re not familiar with these words, don’t worry, you’ll learn them all and love them all) and watched as my sports performance, agility, core strength, stamina and energy levels shot through the roof. Not to mention that I got leaner faster than ever before. Since then I started coaching my members on many of the same movements and watched as they got the same fantastic results. Not only are these exercises fun to do, they’re also quick, easy…and really work to burn the maximum number of calories. This IS the new wave of fitness.

4. Feel Great About Your Accomplishment: If you’ve struggled with weight loss and fitness in the past, then you know how frustrating it can be when you don’t see results. Instead of empowering you, it can undermine your confidence and give you a sense of hopelessness. You won’t feel that way ever again because everyone succeeds at accomplishing their body transformation goals when you’re in this kind of up-beat, fun and supportive environment. If there is a “silver bullet” when it comes to weight loss and fitness…it’s this. You can start now with 100% confidence and certainty you will come out the other end a winner…in just a few short weeks.

5. Meet Others Like You: One of the really nice benefits of Boot Camp is that you’re surrounded by like-minded, kind and supportive people just like you. Everyone has the same goal, and everyone works together to help each other, inspire each other and motivate each other. In an environment like this…you cannot fail.

6. Master Your Metabolism, Regardless of Your Age: Two discouraging and deceptive myths perpetuated by the uninformed are that your metabolism is genetically pre-determined. That simply is not true. We’ve helped hundreds of people just like you, from 15 to 67 years old, master their metabolism and fire-up their fat-burning furnace by strengthening their muscles through movement. With each passing week you’ll see your body shrink before your eyes as you ramp up your metabolism so you’re burning fat all day at work or rest.

7. Friendly, Expert Guidance In a Supportive, Structured and Motivational Program: Our entire team of Certified Personal Trainers are respectful and supportive, but we also know how to motivate and lead, helping bring out the best in you and get you into the best shape of your life. Wold Fitness Boot Camp is a structured, proven program providing the accountability, inspiration and expert guidance you need to transform your body and your life.

8. Get Your Private and Public Victory: it is our unique ability of “self-awareness” that allows us to break old, bad habits and create new, good ones. And there’s nothing more potent in the human arsenal than this ability. You CAN change your life, be and do whatever you want. You have that power. All you need is the right guidance, support and environment. And with each step towards your new goal, you experience a private victory that makes you progressively stronger and more determined than ever. I’ve seen this transformation occur so often in women I work with, but it still never ceases to amaze me. Few things, if anything, are as empowering as taking charge of your health and fitness and watching your body transform before your eyes…and the eyes of everyone else in your life. New found confidence to explore all the possibilities in your life emerges. Obstacles dissolve away. You no longer shrink from challenges, you embrace them, meet them head on, and overcome them. And everyone notices. You take proactive control over your life and are no longer the victim of circumstance. I can’t wait for you to experience this with us!

9. NO DIETING! Wooohoo! The dieting ends now. You see, we don’t just show you how to exercise for body transformation, we also coach you on nutrition. And one of the BIG lessons you’ll learn is how restrictive diets damage your metabolism. You’ll be eating more frequently, not less. And you’ll be eating many of your favorite foods.

10. Get Twice As Much Done…And Feel Great Doing It: If you’re a professional person, a parent, or both – if you work inside or outside the home – you know how demanding the responsibilities are. Most of us are overwhelmed by all the activities and obligations in our lives. And at the end of the day…you’re pooped. Here’s the secret to increased productivity, diminished stress and twice as much energy: a fun, fast, efficient, heart pounding, blood-pumping workout.

• Do you want the energy to meet all the demands on your life and time?

• Do you want to zip through your day, blasting past your co-workers or even out-running your kids?

• Do you want to perform at optimum capacity, running your internal engine hard and fast all day long, effortlessly accomplishing twice as much without the stress – and with a permanent, real, enthusiastic and contagious smile on your face?

• Do you want to feel like a million bucks from sun-up to sun-down and well into the evening, then sleep like a baby, waking up totally recharged, rejuvenated and ready to go? If so, the Wol Fitness Boot Camp is right for you!

11. Affordable, Convenient and Fast: You zip in and zip out. Boot Camp is incredibly affordable professional fitness training. Boot Camp is held Monday through Friday for an hour starting at your choice of 6am, 8:30am,  and 5:30 p.m. We are located at 291 Rhodes St in Carson City, near the intersection of Curry and Rhodes. (Between Liason Salon and Greenhouse Garden Center)

12. GUARANTEED RESULTS: After your first workout, if you decide to keep going, as everyone does, here’s our rock-solid guarantee of results to you:

• In just a few short weeks of following our program…

• You will burn more fat and inches off your thighs, hips, waist, and arms than ever before…reducing body fat by as much as 2% and decreasing midsection by at least 1-2 inches is typical…

• You will drop at least a pant size and lose up to 15 pounds…

• You will double your energy…improve your posture…sleep MUCH better…

• You will make new, supportive friends…

• You will increase your endurance and strength substantially…at least 25%…and increase your confidence 100%

• You will have FUN…

• You will look and feel fantastic…

13. More Fun: I know this has been kind of a long “list” of stuff you can expect from Wold Fitness Boot Camp and I appreciate you reading it all. And just the fact that you’ve read this far is a clear indication you are precisely the kind of person who can benefit the most from Boot Camp, and who will get the best results…because you take your health and fitness seriously. And we are very serious about results…but I want to tell you again that we get serious results…by having serious fun. Fun is the key. Fun is the secret. Because you have to have fun…or you won’t keep it up. Come join us and have fun while you burn the fat, melt away the inches, drop the dress sizes and take control – complete control – over your body, your health, your fitness and your life!

Talk to you soon,

~ Luke Wold

When I walked up into the weight room someone’s Dad was in there “working out.”

He gave me a sheepish look when I told him the upstairs of the gym is reserved for private clients.  But since he’d already started I said to go ahead and finish.

After a quick warm-up I hit this circuit 6 times: Kettlebell snatch x6 each arm, ValSlide Reverse Lunge x 10 each leg, and Weighted Chin Ups x 5, repeat with no rest.

Then a quick sip of water and my second circuit was 3 rounds of: ValSlide Double Reach-Out x 10, Handstand Push Up x 3, and Bodyweight Row x 12.

It took me about 25 minutes.

In that same 25 minutes this guy did 5 sets of Dumbbell Curls.  Seriously.

Unfortunately, spending more time in the gym than you need to is super-common, and I think that’s why people whine that they have no time to work out.

Now, today I’m going to drop 2 studies showing that not only will high-intensity circuits get you out of the weight room faster, they’ll also give you BETTER results.

(Of course, you could spend the same hour in the gym training with this style and get more done in those 60 minutes than the standard gym-goer does in 2 weeks of screwing around.  I think that’s freaking cool!)

This is the first study:

Kelleher et al. The Metabolic Costs of Reciprocal Supersets vs. Traditional Resistance Exercise in Young Recreationally Active Adults. JSCR 2010 Mar 17.

Kelleher et al examined the difference between traditional “straight set” resistance training to “reciprocal superset” training.

Here’s two quick definitions for you:

STRAIGHT SET: Standard resistance training protocol – One set of presses, rest.  Set of presses, rest.  Repeat until all sets are done.

RECIPROCAL SUPERSET: Pairing opposite movements – Set of presses, quick rest, set of rows, quick rest.  Not only do you actually get the same amount of rest between presses, you get twice as much work done in the same time.  And thanks to a principle called “reciprocal innervation” you will actually be able to handle more weight in the paired exercises.

The researchers above concluded: “Reciprocal supersets produced greater exercise kJ.min, blood lactate, and EPOC than did [traditional straight sets]. Incorporating this method of resistance exercise may benefit exercisers attempting to increase energy expenditure and have a fixed exercise volume with limited exercise time available.”

In plain speak: You will raise your metabolism and make greater changes in your body IN LESS TIME with reciprocal supersets than with straight sets.

INSIDE LUKE’S HEAD: How can I create reciprocal supersets in all of my workouts?

The second study:

Paoli et al. Effects of three distinct protocols of fitness training on body composition, strength and blood lactate. JSMPF. 2010 Mar;50(1):43-51

Paoli et al compared 3 different training methods: cardio-only, low-intensity circuit, and high-intensity circuit.

Out of the 3 groups, the high-intensity circuit group lost the most weight, lost the most fat, lost the most off their waist measurement, raised their metabolism the most, and gained the most strength.

Here’s an excerpt from their conclusion: “The results obtained favored the conclusion that high-intensity exercise combined with endurance training in the circuit training technique is more effective than endurance training alone or low intensity circuit training in improving body composition, blood lactate, moreover high intensity circuit training results in significantly greater strength increase compared to traditional circuit training”

So… high-intensity circuits kick ass compared to low-intensity circuits and totally blow traditional cardio out of the water.

INSIDE LUKE’S HEAD (con’t from above): How can I put reciprocal supersets into high-intensity circuits?

When the chips are all on the table and changing your body really counts, forget traditional weight training and endurance-style cardio – use high intensity resistance training circuits instead.

Putting It All Together

Resistance training includes bodyweight exercises.  Build your workouts around bodyweight and loaded exercises either paired or put into circuits, combine them with interval training, and clean up your diet and you’ll have a totally slamming body in wayyy less time.

I design all of the circuits for my personal training and bootcamp members – all you have to do is show up and push hard.  If you’re not in bootcamp (why not?) start tweaking your workouts with these two ideas and you’ll finally start to see some results from your time in the gym!

This morning, after a big plate of eggs and veggies, I headed to the gym to set up for the first ever Wold Fitness Festivus.

Festivus is a really cool fitness testing session, where everyone hits new personal bests on exercises.  (You get really fired up having your friends and workout partners cheering you on!)

By 7am everyone had rolled in and we hit a quick warm up, then on to the first event:

GateSwing Squat/Pushup Ladder Countdown.

How To Do It:

10 Gateswing Squats, 10 Pushups. 9 Gateswing Squats, 9 pushups. And so on down to 1 and 1.

Levels:

• Level one – Kneeling pushup
• Level 2 -Regular Pushup

Standards:

All squats to parallel, all pushups to chest 4″ from floor

Top Times:

Male: Level 2 – 2:31

Female: Level 1 – 2:38 Level 2 – 3:02

Next event: Plank

How To Do It:

Hold plank position with good form as long as you can.

Levels:

• Level 1 – Kneeling Plank
• Level 2 – Regular Plank
• Level 3 – Feet on box Plank

Standards:

No sagging or piking.

Top Times:

Male:

• Level 2 – 1:30
• Level 3 – 5:02

Female:

• Level 2 – 2:57
• Level 3 – 3:17

Continuing the fun with: Body Rows!

How To Do It:

As many rows as you can do without resting.

Standards:

No hip sag or hip thrust, arms straight at bottom, chest touches bar each time

Levels:

• Level 1 – Legs bent to 90
• Level 2 – Legs Straight
• Level 3 – Feet on box

Top Reps:

Male:

• Level 1 – 13
• Level 2 – 28
• Level 3 – 10

Female:

• Level 1 – 18
• Level 2 – 26

On to: Pushups!

How To Do It:

As many pushups as you can without resting or breaking form.

Standards:

Back flat, all pushups to 4″ from floor.

Levels:

• Level 1 – Kneeling Pushup
• Level 2 – Regular Pushup
• Level 3 – Feet On Box Pushup

Top Reps:

Male:

• Level 1 – 15
• Level 2 – 35
• Level 3 – 33

Female:

• Level 1 – 30
• Level 2 – 20
• Level 3 – 5

And these had to be in there…. Chin Ups!

How to do it:

Maximum number of chinups, longest you can hold with bent arms.

Levels:

• Level 1 – Bent arm hang
• Level 2 – Full On Chin Up

Top Reps:

Male:

• Level 1 – 4 seconds
• Level 2 – 15 reps

Female:

• Level 1 – 31 sec
• Level 2 – 3 reps

Still going strong on to Wall Sits!

How to do it:

Hold a squat against the wall for as long as you can.

Standards:

Shins vertical, hip even with knee.

Best Time:

• Male – 2:13
• Female – 2:09

300 Rope Skips

How To Do It:

As fast as you freakin’ can!

Levels:

• Level 1 – Rope whips side to side (no jump)
• Level 2 – Regular rope skipping

Best Times:

Male:

• Level 1 – 2:28
• Level 2 – 1:36

Female:

• Level 2 – 2:09

Last event, best event: TIRE FLIPS!!!!

How To Do It:

Flip a tire 10 times as fast as you can.

Standards:

No help from your spotter.

Levels:

• Level 1 – Approx 50 pound tire
• Level 2 – Approx 100 pound tire
• Level 3 – Approx 300 pound tire

Best Times:

Male:

• Level 2 – 21 seconds
• Level 3 – 46 seconds

Female:

• Level 2 – 25 seconds

We were all nice and cool after being outside for tire flips, so we headed in, set our 2 month goals for the next Festivus, and took off to enjoy the day!

Thanks to everyone who came and made it a great event!

I hope we’ll have even MORE people and MORE fun next time!

See you then!

This morning my bootcampers and I played with one of my favorite fitness tools: Big. Honkin…. Tires!

You hear and read about something called “Functional Training” all of the time.

And you see people balancing on a ball with a pink dumbbell in one hand and picking their nose with the other.  It’s somehow supposed to “activate” small muscles.

Well, I think it’s a lot more functional to be able to move things in the REAL WORLD.

Hence, the awesomeness of tires.

Flipping a tire will carry over into sports, other bootcamp exercises, picking your spouse off the floor during a house fire, and…. activating your metabolism!

(Plus, they look really cool!)

Check out the three exercises we played with in today’s bootcamp~

Bootcamp Tire Exercise One: Battling Tires!

This is a great upper body and core exercise.  Basically, you shove the tire back and forth for either TIME or a set number of REPS.

When I was training athletes from very physical sports (wrestling, rugby, football, MMA), we would use a very heavy tire and the goal was to KNOCK YOUR OPPONENT OVER!

My longest battling tire set was over 12 minutes with a rugby player named James.  Whew!

But for fitness, fat loss, and fun, just push hard and take care of your partner.

Bootcamp Tire Exercise Two: Backwards Drags!

Another one that looks simple, but isn’t.

Holding that low position works you legs like nothing else, and your heart and lungs will be working in overdrive.

A few sets of backwards drags and you’ll feel like you’ve finished a marathon!  (Without beating up your joints, of course)

Bootcamp Tire Exercise Three: Flipping!

You can use heavy tires for strength, or lighter tires for a metabolic circuit.

Whichever you do, these are TOUGH!

Check out what my hardcore bootcampers said right after playing with the tires:

A lot of people are curious what we do during Wold Fitness Bootcamp workouts.

I thought it would be cool to share what we did last Friday.  Now, I know it sounds tough-and-a-half, but remember that there are variations on every exercise to make them either easier or harder – whatever you need.

And a session like this will blast your metabolism through the freakin’ roof.  You’ll keep burning calories for about 36 hours afterwards.  So if you did this on Friday morning you’d still be burning extra calories on Saturday afternoon!

So, without further ado….

Warm Up:

Wold Fitness Functional Movement Warm Up (go here to download a follow-along manual: Bootcamp Warmup)

Metabolic/Toning Sequence One:

• Feet Wide Burpees – 60 sec
• Reach Under Side Planks – 30 sec each side

Repeat 3x

Metabolic/Building/Toning Sequence Two:

(Everything 50 seconds on, 10 seconds off)

• Spin Bike, heavy resistance
• Spin Bike, super speed
• Heavy Dumbbell Squats
• Wall Sits, Feet Together
• Jumping Pullups
• Middle Pushup Position Hip-outs

Repeat Sequence 3x

Metabolic Sequence 3:

(Each was 45 seconds on, 15 seconds off)

• Step-Up/Pushup Combo
• Medicine Ball Tornado Slams
• ValSlide Bucket Push
• Side-To-Side Hop Over Cone

Repeat 2x

Toning Sequence 4:

(2 minutes each)

• Warrior Sit Ups
• Outward Hip Circles, Right Leg
• Outward Hip Circles, Left Leg

Cooldown:

• Stretching
• Massage Parade

That’s it!  Workouts change every day, but build on each other to help you keep making progress.

Do you like seeing what kind of workouts we do at the Wold Fitness Bootcamp? Leave me a comment below and tell me what you think!

We’ve had a really cool visitor at Wold Fitness Bootcamp this week.  Pontus Eriksson is flying out to Sweden in a few days, but in his first week of bootcamp, he lost 5 pounds!  Check out what he just posted to his facebook page:

“If you live in Carson city or work there this is a hot tip for you:

Carson City boot camp. The guy Lucas that is the drill sergeant on this boot camp is really good. He cheers you up without being irritating and on speed that others can be. This will give you a variety of exercises that is hard to get if you go to regular classes like spinning bodypump etc. He even has good stories to tell to keep your mind of that you are about to die.

Check him out and go try. i am super happy that i did!”

If you want to kick butt like Pontus, send me an email at LDWold(at)Gmail.com and I’ll hook you up with a free week of bootcamp!

After I appeared on the front page of the Nevada Appeal (click here to see the article: Carson City Bootcamp Instructor) my phone BLEW UP with people asking me for more information.

My voicemail box filled up and wouldn’t let anyone leave a message!

Lots of people want to know about my 21 Day Rapid Fat Loss Plan.

So I made this quick video to answer your questions:

“At first I was skeptical because I’ve had friends hire other personal trainers and get very little results. Well let me tell you, with Fit Body Bootcamp I lost 37lbs., going from a pudgy 156lbs. down to a lean and toned 119lbs. practically overnight. I lost so many inches I had to go buy all new clothes… now THAT’S what I call a quality problem.

What’s really cool is three weeks ago I ran into my cousin at the Sierra Summit Mall and she didn’t even recognize me, MY OWN COUSIN DIDN’T RECOGNIZE ME!!! I am finally happy with my butt and stomach and feel sexy in just about anything I wear now; I can even wear a bikini up at Zephyr Cove and look just as good as any girl on the sand. Many of my friends have told me they’re jealous of my new body.

If you’re looking for a personal training program in Carson City then definitely check out Fit Body Bootcamp. Over the course of working out with them I was constantly amazed by the results that not only I was getting, but the results that all of their other clients were getting as well. It’s almost like people walk in and a few months later they’re a whole new person. My life and body is forever changed and it’s so wonderful to feel healthy and look sexy!”

- Karen Peters

Now, this program isn’t for everyone.  It’s 21 days of following a great nutrition plan and coming to workouts.  A lot of people aren’t willing to dedicate themselves to something for that long.

That’s fine, in just 21 days you’ll be 9-15 pounds lighter while they’ll still be looking for something easier.

The most important part of this plan are the completely done-for-you meal plans.

Every meal plan is customized for your particular body.  It includes what to eat and when to eat.

And just in case you don’t like a certain food, I have substitutions for EVERY MEAL.  (So it’s really like getting 63 days worth of fat loss meal plans!)

Just remember that these plans are PROVEN to work, and get results fast.

And along with the 21 days of rapid fat loss meal plans, you also receive UNLIMITED access to my Fit Body Bootcamp.

Bootcamp times are at either 6 or 9am, Monday through Friday.  The really cool thing is that you can come to as many sessions as you like.  You can even come twice a day if you’d like! (Come to at least 3 a week though, and 5 sessions is best)

All sessions are held at the Capital City Volleyball Club (5680 Morgan Mill Rd).  Since we’re Nevada’s ORIGINAL indoor bootcamp, we’ve got showers, equipment, and a great sound system.  You’ll have a blast in the facility!

I also know that not everyone can come in the morning.  Some schedules just don’t bend that way.  If this is you, but you still want to lose 13 pounds in 21 days, get ahold of me and I’ll hook you up with another option.

To recap, here’s the deal: 21 days of following a simple, filling meal plan that’s COMPLETELY done-for-you, coming to at least 3 workouts a week, and you’ll lose at least 9 pounds – probably more.

And it’s only $147 for this whole deal.

PLUS, if you decide you want to become a member of Fit Body Bootcamp after this, the entire amount will be applied to your first month.

I’m really excited about this program, it is truly the best nutrition and exercise plan for weight loss I’ve ever seen.

Oh, you know what?  I’m so freakin’ confident that you’ll think so too that I’ll even guarantee it.  If for ANY REASON in the first week you don’t like it, I’ll give you back every dime and we’ll still be friends.

Then, once you become a Fit Body Bootcamp member, you’ll get my UNBELIEVABLE “Skinny Jeans” guarantee: After you graduate from the program, I’ll buy you a pair of designer skinny jeans!

Why would I be willing to give you all of my best meal plans and workouts?  Simple – Most people quit working out because the results take too long.

My Unstoppable Fitness Formula works great for losing 2 pounds a week.  But I wanted to come up with something even faster. After lots of research and experiments with my clients (thanks guys!), I finally dialed in this 21 Day Rapid Fat Loss Program.

Now I can fulfill my dream of helping everyone in Carson City get the lean, toned, and sexy body they deserve.

Ok, if you’re ready to take action now and are ready to get started here’s what to do.  Either:

a) Send me an email with your name and phone number and I’ll call you right away.  My email address is: LDWold@Gmail.com

b) Give me a call at 509-945-3856 and I’ll answer any questions that you have!

This is a complete program, and it’s some of my best material EVER.

The fact is – I train and coach people how to lose weight.  I do it all day, every day.  I’ve seen almost every possible situation and learned how to overcome it.  The benefit to you is that there is absolutely no guesswork.

You get my proven plan.  And it’s guaranteed.  I take all the risk.

Give me a call, try the workouts, follow the meal plan, and if you’re not happy for any reason, I’ll gladly refund your money.

I want you to have the body you dream of having.  Call me now to get the tools you need to see that body in the mirror.

Your Friend,

~ Luke Wold

LDWold@Gmail.com

509-945-3856

PS – This is the only program I know that take you step-by-step through transforming your body in the quickest and most effective way possible.  Most people will never know these secrets.  Call me now and you’ll have these secrets for yourself.