Category Archives: Bootcamp Workouts
Fat Burning Workout #1 with 3 Different Levels
This is a great fat burning workout!
It’ll make you sweat, burn calories and fat, and get you lean all at the same time!
It’s a 15-20 minute workout depending on which level you do… beginner, intermediate, or advanced. It works your lungs, legs, glutes, chest, shoulders, triceps, and abs! Short, sweet, and to the point!
This is a workout that you can do 2-3 times per week. If your muscles do get sore from this workout and you are getting ready to do it again… I’d wait until the soreness goes away before you do it again. You always want to make sure that your muscles get plenty of healing time before you work them hard again.
The goal of this workout is to get as many rounds of the 5 exercises that you can in 20 minutes for the intermediate and advanced versions and in 15 minutes for the beginner version.
I got 3 rounds for the advanced version.
I would love to hear from you telling me what version you did and how many rounds you got.
Thank you,
Clifta Coulter Perez
Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
Sexy Shoulders, Arms, and Abs
I used my Gymboss Timer
I just got my Gymboss Timer
Are you Ready?
Here we Go!
Try this workout if you want to get sexy shoulders, arms, and abs!
* You will need some Dumbbells, a Jump Rope, and a clock or timer.
* Also… make sure you use weights that will challenge you!
Jump Rope
*Jump Rope for 1 minute then rest 30 seconds. Repeat this 3 times.
1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest
* Move on to next exercise.
Planks
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
* Move on to the next exercises.
Side DB Laterals with DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
* No Rest between the Side DB Laterals and the DB Punches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* Rest 30 seconds to 1 minute after the above exercises are done if you need to.
Alternating DB Curls with 2 Arm DB Extensions
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
* No Rest between the DB Curls and the DB Extensions. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* Rest 30 seconds to 1 minute after the above exercises are done if you need to.
Scissors and Crunches
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches
* No Rest between the Scissors and the Crunches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* You are finished after this!
Let me know how you do if you try this workout. It’ll give you a nice burn in your shoulders, arms, and abs and they’ll feel nice and toned when you’re done!
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder
Tone Your Arms & Legs- Bootcamp 300’s with Clifta
Tone and Slim your arms & legs with Clifta
This workout takes 10-15 minutes!
This Quick Workout will help tone, slim, and tighten your biceps, triceps, core, quads, hamstrings, and BUTT! It will also help you with balance and cardiovascular conditioning! And the best part is that it takes about 10-15 minutes!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS you get sore… then you should wait until you aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
The first 2 minutes and 40 seconds is me explaining what and how to do this workout to make it easier or harder. The rest of the video is the actual workout.
Clifta is a personal fitness trainer in Reno Nevada.
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com
Tone and Slim your Legs with Clifta- Part 2
Tone and Slim your legs with Clifta- Part 2
This Quick Leg Workout will help tone, slim, and tighten your quads, hamstrings, and BUTT!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS your legs are sore… then you should wait until they aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
Clifta is a personal fitness trainer in Reno Nevada.
Websites:
http://www.clifta.com
http://www.RenoFitnessTrainer.com
http://www.youtube.com/CliftaFIT
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Former IFBB Pro Bodybuilder
Tone and Slim your legs with Clifta- Part 1
Tone and Slim your legs with Clifta- Part 1
This Quick Leg Workout will help tone, slim, and tighten your quads, hamstrings, and BUTT!
It’s a little mini workout and can be done 2 to 3 times per week with at least one day rest in between each workout. UNLESS your legs are sore… then you should wait until they aren’t sore before you do this workout again.
If you are looking for a quick workout that you can do at home that doesn’t take long… this workout is for YOU!
Clifta is a personal fitness trainer in Reno Nevada.
Websites:
http://www.Clifta.com
http://www.RenoFitnessTrainer.com
Thank you,
Clifta Coulter Perez
Reno Fit Bodies Bootcamp Video #2
Reno Personal Fitness Trainer Clifta Coulter Perez Video showing New Bootcamp in Reno Nevada.
Come try it out and I promise you’ll burn LOTS of calories, get FIT, and have FUN all at the same time!
This is a new class that just started. Video taped July 24, 2009.
Websites: www.RenoFitnessTrainer.com
www.youtube.com/CliftaFIT
www.Clifta.com
Video by… Clifta
Music by… Digital Juice
Thank you,
Clifta Coulter Perez
Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
Reno Fit Bodies Bootcamp Video #1
Reno Personal Fitness Trainer Clifta Coulter Perez Video showing New Bootcamp in Reno Nevada. Come try it out and I promise you’ll burn LOTS of calories, get FIT, and have FUN all at the same time!
Thank you,
Clifta Coulter Perez
Reno Personal Fitness Trainer
Bootcamp Instructor
Honor God with Your Body 