Category Archives: Workouts- Bootcamp
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
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
From Bodybuilder to Bootcamper!
Someone sent me a message asking how much weight I can lift???
I get that question alot so I thought it might be good to post my answer to my blog. 🙂
Well, when someone asks me that question it’s hard to know what kind of lift they are talking about. For some it means how much can you bench and to others it means how much can you curl and to a third, it may mean how much can you lift over your head. So I tell them that my weights will vary depending on what type of lift I’m doing and will then ask them to be more specific.
One year while training for a Power lifting meet, in 1991, with me at 114 lbs…
My max squat was 300 lbs. (I could squat 225 lbs. for about 4-6 reps)
My max bench was 190 lbs. (I could bench 135 lbs. for 20 reps)
My max deadlift was 245 lbs.
Getting ready for a bodybuilding contest & off season…
My dumbbell presses for chest were 60-70 lbs. for about 6-8 reps, I could curl about 95 lbs. for 6 reps with a barbell, and did one arm DB rows with 100 lbs. for about 6-8 reps. LOL… I couldn’t come close to those lifts now!
I don’t lift like I used to when I competed… I do more of a bootcamp style workout with lighter lifting and more reps now. It’s still a very challenging workout, but just not as heavy. There are alot of bodyweight exercises, along with free weights, yoga, pilates, agility moves, jump roping, etc.
I’m about 102 lbs. now and don’t try to lift heavy anymore. I don’t have the desire to train like that and got tired of being big. I just want to be toned and fit with a little bit of muscle.
It was hard for me to get away from my comfort zone, the bodybuilding workouts, and try something new, like bootcamp workouts, but I finally did in July and I love how they are changing my body. I have some clients that I’ve been training in bootcamp style workouts for a while now and I now they work because they have all lost weight and toned up and are fit and look Great!
So I thought since my goal wasn’t to be BIG anymore, my workouts had to change. I even tried not working out as often for about 4 years. I would workout maybe 2 – 4 times per month. I did enough to keep some tone, so I thought – haha, but on July 18th, 2009 when I took “MY OWN” before pictures… I was SHOCKED! at what I saw. So, I said that’s it! I can’t slack on working out anymore! I’ve got to try something NEW!
Those BEFORE Pics were my lightbulb moment and is when I changed my mindframe from Bodybuilder to Bootcamper!
Keep a look out on my progress as a bootcamper!
I might even post my before and after photos! haha.
Thank you,
Clifta Coulter Perez
Reno Personal Fitness Trainer
Bootcamp Instructor
Former IFBB Pro Bodybuilder
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
Honor God with Your Body 