Carson City Bootcamp: Full Body Workout With Calf Emphasis

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A Carson City Bootcamp Workout…

Today’s workout is perfect fit for when you’re traveling and can’t make it to bootcamp.

It’s a full-body routine and instead of resting – you’ll be doing calf raises!

Now, the first exercise is the burpee pull up.  You perform a regular burpee in front of a pull up bar, then jump up and use your momentum to help you with pulling your chin over the bar.

To take this exercise to the next level and really make it full body, do a pushup at the bottom of each burpee.

The second bootcamp-style exercise is the standing calf raise.  Do these on a step so you can get a deep stretch at the bottom.  Pause, then push up so high you’re like a ballerina trying to go pointe.

Here is your bootcamp workout:

10 burpee pull ups

30 calf raises

9 burpee pull ups

30 calf raises

8 burpee pull ups

30 calf raises..

Count down to:

1 burpee pull up

30 calf raises

Try not to take any rest at all while you ladder down.

Catch your breath and take a sip of water when you’re done, and then it’s on to the calf finisher:

15 minutes walking on an inclined treadmill…

In your socks…

Without letting your heels touch the belt!

You’ll work up a good sweat, your heart and lungs will be pumping, and your calves will be screaming for mercy!

Have fun!

Quick And Dirty At Home Bootcamp Workout

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Today’s bootcamp workout is just 5 pairs of exercises that will work your entire body.

Keep the pace high and you’ll get a fat-burning metabolic workout while doing these strength exercises.

How To Do It:

Go through each pair of exercises three times, with as little rest as possible.

Equipment Needed:

  • Chin Up Bar
  • Swiss Ball
  • Bench, Box, or Chair
  • ValSlides
  • Dumbbells (If needed)

The Workout:

1A) Prisoner Squat x 15 reps
1B) Feet on Swiss Ball Pushup x 12 reps

2A) Back Foot On Bench Lunge  x 12 reps each leg
2B) Chin-up x Maximum reps

3A) Swiss Ball 1-Leg Curl x 10 reps
3B) Spiderman Pushup x 6 reps each side

4A) Walking Lunge x 15 reps each side
4B) Side Plank Top Leg Lift x 16 reps each side

5A) Side Reach Lunge x 12 reps each side
5B) Swiss Ball Pike x 15 reps

You can finish the workout with a few short sprint intervals on a bike or treadmill, or do a complete interval training program on your days in between metabolic strength training.

(For a complete interval training program, check out this post: Interval Training For Extreme Fat Loss)

Remember that you can’t out-train a bad diet, so cut out grains an sugars, and eat more vegetables and lean meats.

Combine good nutrition with kick-butt workouts like these and you’ll have a bangin’ body in no time!

Carson City Bootcamp: Hotel Room Workout

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This simple bootcamp-style workout will keep you moving towards your goals even if you’re traveling and can’t stick to your regular exercise routine.

You can do this workout in the space between beds in your hotel room.

Carson City Bootcamp Hotel Room Workout

Repeat the circuit 2 times the first time you try it.

In future workouts, you can repeat the circuit up to 3 times.

Y-Squat – 15 reps
1-Leg Romanian Deadlift – 10 reps per side
Step Back Lunge – 15 reps per side
Spiderman Pushup – 8 reps each side
Climber Lunge – 15 reps per side
Cross Body Mountain Climber – 20 reps per side
T-Pushup – 10 reps per side

After the circuits, do this interval training routine:

Intervals – Running in Place
20 seconds running, 10 seconds recovery (very slow walking in place)
Repeat 8 times

And remember, when you’re on the road be sure to eat clean and drink plenty of water!

Simple Young Athlete Workouts

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When it comes to training young athletes, focus on building the basics.

You don’t need a rotational kettlebell snatch on a BOSU ball… you need squats and push ups.

Here are a few simple workouts from my files that I’ve actually used with groups of up to 100 young athletes in the weight room at a time.

Now remember, use these workouts as an inspiration for designing your young athlete’s workouts, don’t use them as-is unless they fit into your program.  An effective workout is useless unless it fits into the larger framework of your athletic development program.

Without further ado, here are some young athlete workouts for you:

Young Athlete Workout One

A1. Pike Plank 4×30

A2. Squat Holding Chains 4×15

B1. T-Pushup 4×12

B2. Med Ball One Leg Glute Bridge 4×12 (each leg)

C1. One Arm Dumbbell High Pull 4×12 (each side)

C2. Back Foot On Bench Double Lunge 4×12 (each side)

Young Athlete Workout Two

A1. Touchdown Side Plank 4×20 each side

A2. Underhand (supinated) Body Row 4×12

B1. Lunge Hops 4×15 (each leg)

B2. One Foot On Med Ball Glute Bridge 4×15 (each leg)

C1. Kneeling Jump To Squat 5×6

C2. Dive Bomber Push Ups 5×8

Young Athlete Workout Three

A1. Wide Grip Body Row 4×10

A2. Hockey Squat 4×10 (each leg)

B1. Wall Walk Up 4×5

B2. Dumbbell Suitcase Lunge 4×12 (each side)

C1. Rodeo Jump 4×30

C2. Hands Touching Push Up 4×12

Young Athlete Workout Four

A1. Negative Pull Up 4×6

A2. T-Pushup 4×12

B1. Bridging Shoulder Thread 4×26 (13 each side)

B2. Dumbbell Suitcase Lunge 4×14 (each leg)

C1. V Up 5×20

C2. One Leg Quarter Hop 5×35 (each leg)

Young Athlete Workout Five

A1. Blender Body Rows 4×12

A2. Hockey Squat with Hop 4×14

B1. One Leg Squirrel Squat 3×35 each leg

B2. Half Pushup Hold with Jumping Jack Feet 3×70

C1. Deck Squat 4×15

C2. Blender Push Up 4×12

Young Athlete Workout Six

A1. Negative Chin Up 4×8

A2. Back Foot On Bench Double Lunge Hop 4×12 (each leg)

B1. Reach Out Plank 4×40 reaches (20 each side)

B2. One Leg Glute Bridge With Foot On Medicine Ball 4×16 (each leg)

C1. Wide Feet Burpees 4×20

Carson City Bootcamp: 10 Weird Looking Bodyweight Exercises

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A carson city bootcamp exercise post…

I was thinking yesterday about how weird people would look at me if I did my bodyweight conditioning workouts in a regular gym.  I mean… from the outside some of these exercises are pretty funky looking.

Here are a few of the funkiest:

Bootcamp Bodyweight Exercise #1:Lizard Crawls

Bootcamp Bodyweight Exercise #2: Quad Push Up

Bootcamp Bodyweight Exercise #3: Tripod Switch

Bootcamp Bodyweight Exercise #4: Rodeo Hops

Bootcamp Bodyweight Exercise #5: Tight Burpee

Bootcamp Bodyweight Exercise #6: Willow Quarter Burpee

Bootcamp Bodyweight Exercise #7: Spiderman Mountain Climbers

Bootcamp Bodyweight Exercise #8: Hindu Pushup

Bootcamp Bodyweight Exercise #9: Kick Through Squat With Pillow Twist

Bootcamp Bodyweight Exercise #10: Box Flags

If I didn’t know how effective these Carson City Bootcamp Bodyweight Exercises were, I’d think they were too crazy-looking to do at the gym!

Carson City Bootcamp: 6 Week Workout For 100 Deck Squats

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The deck squat is one of my favorite bootcamp exercises.  Any time you take your body from the floor to standing you will burn a lot of calories, use a lot of muscle (which raises your metabolism), and improve your ability to move athletically.

Here’s a video of the deck squat:

There are some keys to make this exercise easier:

  1. Tuck your pelvis under at the bottom of the squat to engage the ground smoothly
  2. Place your feet in your stance as you roll back up to the squat, and keep your feet close to your butt
  3. If you’re having trouble rolling back up, you may be holding your breath – remember to exhale hard, and lift your sternum to the ceiling as you roll to your feet

An amazing fitness goal would be to do 100 deck squats non-stop.  And here’s a 6 week workout bootcamp-style plan for you to get there…

Week One:

Day 1: 25 sets of 4 in 25 minutes
Day 2: 20 sets of 5 in 20 minutes

Week Two:

Day 1: 17 sets of 6 in 17 minutes
Day 2: 15 sets of 7 in 15 minutes

Week Three:

Day 1: 13 sets of 8 in 13 minutes
Day 2: 11 sets of 9 in 11 minutes

Week Four:

Day 1: 10 sets of 10 in 10 minutes
Day 2: 9 sets of 12 in 12 minutes

Week Five:

Day 1: 8 sets of 14 in 14 minutes
Day 2: 7 sets of 15 in 15 minutes

Week Six:

1 set of 100

Split the days up during the week, Day One on Monday, Day Two on Thursday would be an example.

And each individual workout will look like this: You’ll perform one set every minute until you’ve done them all. Start your reps at the top of the minute, when the second hand hits twelve at the top. Say that 4 reps of your deck squat exercise takes 10 seconds to complete. The rest of that minute — 50 seconds — is for rest. Shake your legs out, and when that second hand reaches the top of the next minute, get ready and do your next set.  (Check out this article for what to do in between exercises: What To Do During Rest Periods)

What you’re doing is compressing the rest time during the program while keeping the number of reps the same — the best way to build up to 100 nonstop reps. By the time you reach week 6 of this program your rest time will be cut down, requiring you to complete more work in less time, to recover your energy faster, and get right back into your workout. But you’ll be ready because you got there following a planned out bootcamp-style workout.

And once you’re able to do 100 reps, you have a perfect workout that you can do anywhere – at home, when you’re traveling, or if you get stuck in a crowded gym.

Here are some other deck squat variations for when you become pro at the basic variation:

Pause Deck Squat

Jump Deck Squat

One Arm Burpee To Deck Squat

Carson City Bootcamp: The 1000 Rep Challenge Workout

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This is a great bootcamp-style challenge workout to test your fitness levels.

Do these, in order, for time:

100 Push ups
200 Squat Jumps
300 Kettlebell Swings
400 Burpees

Finish each before moving on to the next.  So, get all 100 pushups before moving on to the squat jumps.

Record your total time and try to beat it next time!

A great challenge schedule is once every 2-3 months (I do it 4x a year)

Good luck!


Functional Movement Warm Up

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A few years ago I had a consulting contract with a “big box” chain gym.  Their personal trainers were selling about $50,000 worth of training every month, but people were quitting left and right because they weren’t getting any results.  No one knew what to do.

Enter Lucas.

They brought me in to train the trainers, write sample programs, and come up with ways to help people lose weight, get toned, and be fit despite having amateur trainers.

After lots of seminars and training sessions I came up with several ways to help.

One of them involved a warm-up manual that trainers could just hand to their clients and have them prepared for their workout.

Below is the very first manual I wrote that wasn’t designed for college or professional athletes.  (Check out my shaved head, handlebar mustache, and glasses!)

Right click and “Save As” to download:

wold fitness functional movement warm up

Lots of things have changed since then.  The warm-up I use with my clients changes daily, depending on what we’re doing each session.

I tell you what though, it is light years beyond the old “walk on a treadmill for five minutes and then stretch” routine that you see everyone doing.

(oh, and guess what?  That big box gym is still using this exact manual, unchanged, because they can’t find anything that works better!  Sweet!)

Carson City Bootcamp: Sample Fat Burning Workout

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Here’s a great workout for you to do at home on a day you can’t make it to my Carson City Bootcamp…

Functional Movement Warm Up:

Hip Flexor Stretch
Seal Jumping Jacks
Prisoner Squat
Mountain Climbers
Hip Circles
Hand Lift Pushup
Spiderman Climb
Side Shuffle

Carson City Bootcamp Circuit One (Strength):

1) Feet On Box Push Up
2) Hockey Squat
3) TRX Row

Prescription: 10 reps each, 3 rounds

Carson City Bootcamp Circuit Two (Metabolic):

1) Feet Wide Burpee
2) Alternating Lunges
3) Plank Walk Up

Prescription: 30 seconds each, 5 rounds, 30 sec rest after each round

Carson City Bootcamp Circuit Three (Metabolic):

1) Jumping Jack
2) Hip Touch Twist

Prescription: 1 min each, 3 rounds, no rest

Carson City Bootcamp Circuit Four (Metabolic):

1) Feet Wide Burpee
2) Hop Squat
3) Squat Hold

Prescription: 45 sec each, 4 rounds, no rest

Carson City Bootcamp Finisher:

Jumping Jacks
Run in Place
Mountain Climber
Bodyweight Squat
Seal Jumping Jack
Sumo Squat
Alternating Lunges

Prescription: 40 seconds each, 1 round


1) Rollover To V-Sit
2) Shin Box Switch
3) Chest Stretch

Have fun with this bootcamp-style work out!

Carson City Boot Camp: Hotel Room Workout

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Traveling?  Super-busy?  Do this workout when you can’t make it to your Carson City Boot Camp:

Repeat the circuit 2 times the first time you do it.

In future workouts, you can repeat the circuit up to 3 times.

Run in Place – 20 seconds
Flex Chops – 12 reps per side
Grasshopper Pushup – 8 reps per side
Arms Overhead Squat – 20 reps
Mountain Climber – 30 reps per side
Bodyweight Squat – 30 reps
Diagonal Lunge – 12 reps each side
Squat Hops – 10 reps

Remember to eat plenty of vegetables and drink plenty of water when you’re traveling!