Category Archives: Quick Workouts

05.09.16
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Clifta’s Chest Workout May 6, 2016- Reno Personal Fitness Trainer

Hi!

20160507_091539 This was my quick chest workout from May 6, 2016. I got a really good pump from this. I didn’t have alot of time (like 15-20 minutes) so I timed my rest times to keep the pace moving and to keep the intensity up. Even though I was training faster… I still lifted more than last time on the Incline Press, which made me happy. I feel like my body is healing and getting more fit and conditioned each workout. 🙂 About 2 weeks ago when I did Incline DB Presses I did 15 lb. DB’s, as my heaviest weight, on the last set and could still feel my left shoulder/collar bone a little bit and stopped there… 15 lbs. was the heaviest I’ve been able to do in a long time. But today I did my last 2 sets with 20 lbs!!! Yay!! It feels like my body is getting stronger and that it’s able to handle more this week. This workout was before I got my hair done. See my workout below and more chest pics…. and a pic of my new purple hair. 🙂 This is was on a Friday… so the hair pic is with a Friday treat! 😉

 

CHEST= 11 sets total

 

High Incline DB Press……. supersetted with…… Pop Push ups on bench

10 lbs. x 25 reps………………………………………………………. BW x 5 reps

30 second rest before next superset

 

15 lbs. x 20 reps……………………………………………………….. BW x 5 reps

45 second rest before next superset

 

20 lbs. x 15 reps………………………………………………………. BW x 5 reps

45 second rest before next superset

 

20 lbs. x 15 reps……………………………………………………….. BW x 5 reps

45 second rest before next superset

 

Chest Press Machine

25 lbs. x 15 reps…. 30 second rest

25 lbs. x 15 reps…. 30 second rest

25 lbs. x 15 reps…. DONE

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01.23.10
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3 Minute Series- Completion

Watch this to see some of the different ways you can use this Series.
This is the last clip of additional information that you will need for my 3 Minute Series… “NO MORE EXCUSES”!

Is it hard to find time to workout? Do you dread working out? Do you not have any money for a gym membership? Is it hard to leave the office to get your workout in? Do you 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!

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

01.22.10
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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

01.11.10
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3 Minute Workout- Day 5 Shoulders

This is Day 5 of the 3 Minute Workout Series called “NO MORE EXCUSES”!!!!
This is a Shoulder Workout that’ll get you pumped!
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 5 of this series and then 1 more clip after that for 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

12.04.09
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3 Minute Workout- Day 4- Legs

This is Day 4 of the 3 Minute Workout Series called “NO MORE EXCUSES”!!!!
This is a Leg Workout that’ll get you pumped!
You can use this workout as your Thursday 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 4 of this series and then 2 more clips after that for 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

10.29.09
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3 Minute Workout Series- Day 2- Quads, Shoulders, & Biceps

10.11.09
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3 Minute Workout Series Intro

Is it hard to find time to workout? Do you dread working out? Do you not have any money for a gym membership? Is it hard to leave the office to get your workout in? Do you 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 my next clip to see Day 1 of this series and then 5 more clips after that for 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

09.13.09
by

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