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!

“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!

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.

She’s a costuming graduate student at West Virginia University.  A couple of years ago I was at one of her shows (a BIG production), and I was looking for her name in the back of the program, where you usually find information about the techies.

“Hannah,” I said, “where’s your name, dude?“  She told me to look at the FRONT of the program…

Southern Oregon University presents: Romeo and Juliet

Costumes by Hannah Wold

Wow!  She’s really cool.  And I have some good news…

Hannah will be at Fit Body Bootcamp on Thursday morning!

We have big plans for the weekend, we’re going to hang out with our Dad, go see a play, and take over the dance floor at Nikki Beach.

But the kickoff of her visit will be Bootcamp on Thursday Morning.

It’s going to be an absolute blast!

Bring a friend, and I’ll hook them up, Hannah-style.

If they like the party and want to be in bootcamp, then can have TWO weeks for free, instead of one.

AND… you’ll get half off your next month for everyone you bring who decides to stay!

That means if you bring two friends to the Hannah-banana bootcamp, you get your next whole month of bootcamp free!

Afterwards, I’m taking her out to breakfast at the Cracker Box on Highway 50. It would be really cool if everyone in bootcamp came along afterwards.

(Oh yeah, if your friends just want to come once, that’s totally fine. And if you aren’t in bootcamp but want to try it, come in and I’ll hook you up too!)

I can’t wait to see everyone on Thursday morning!