Reno Personal Trainer’s Exercise Library- Patty Cakes

Reno Personal Trainer’s Exercise Library- Walkie Planks

3 Minute Workout- Day 6- Abs

This is Day 6 or the Extra Day of the 3 Minute Workout Series called “NO MORE EXCUSES”!!!!
This is an Ab Workout that’ll make your abs burn! It’ll help give you a flat tummy in no time! Get that sexy six-pack now!
You can use this workout as your Friday workout or you can take all the Days 1-6, and spread them out over your whole day and do that 2-3 times per week, or you can do them all at once for a 25-30 minute workout… and do that 2-3 times per week. All kinds of ways you can use this series.

If you have a hard time finding time to workout, or dread working out, or don’t have any money for a gym membership, or find it hard to leave the office to get your workout in, or have kids that keep you busy with very little time for yourself…

Then this Series if for YOU!

This is a 3 minute workout series for Monday thru Friday or Saturday.

3 minutes a day is ALL you need!

You can spare that… can’t you?

These workouts are quick, to the point, and effective!

Watch this clip to see Day 6 of this series for the completion of the weekly series that you can use to get your workouts done even with a busy schedule.

Try it… and see if you can GET RESULTS in just as little as 3 minutes a day… 5-6 days a week!

Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor

Sexy Shoulders, Arms, and Abs

IMG_0047I used my Gymboss Timer for this workout, but you can use a clock or stop watch as well.

I just got my Gymboss Timer and it’s GREAT for these type workouts! 🙂

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!

IMG_0044

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
IMG_003030 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
IMG_0034 IMG_0037
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
IMG_0039 IMG_0042
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
IMG_0032 IMG_0033
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

www.RenoFitnessTrainer.com
www.youtube.com/CliftaFIT

Tighten Your Core with Clifta- “The Cone Crawl”

This exercise is good for the Chest, Arms, Abs, Legs, & Lungs! Your hitting almost your whole body with this ONE exercise! It’ll tighten your tummy and burn LOTS of calories too! It’s also a great cardio workout and will get your heart pumping!

Clifta is a Personal Fitness Trainer in Reno, Nevada and also has a Bootcamp class 2 days a week in Lemmon Valley.

Go to my websites for more information…
http://www.Clifta.com
http://www.RenoFitnessTrainer.com

Thank you!

Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder