Tag 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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04.21.16
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Clifta’s Fitness Workout- Day 1- Legs on April 20, 2016

Hi Everyone,

DAY 1- LEGS— DONE—- Check 🙂

This was my first leg workout on “My Journey Back”. I actually thought I might be a little sore today, the day after, but I don’t notice any soreness… yay!

Anyways… I had a really short workout before one of my clients, which, even though it was quick, it actually made my legs a little shaky. I’m kind of surprised that I’m not sore, but glad that I’m not. Means I can do a little more next time. I just didn’t want to push it too much the first day back. No muscle soreness and even more important… my knee and hip feel really good. 🙂

*Here’s the workout… 3 Rounds of the circuit below (Non-stop until done)

Walking Lunges …………… 5 lbs. x 10 reps

Bench Step Ups ……………. 5 lbs. x 10 reps

Stiff Leg Deadlifts …………. 45 lbs. x 12 reps

Single Calf Raise …………… Bodyweight x 15 reps each side

*After the above I did…

3 sets of Hip Abductors…. 40 lbs. x 20 reps

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Hope you all have a great day!!

Clifta 🙂

 

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

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

10.12.09
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3 Minute Workout- Day 1- Chest & Back

This is Day 1 of the 3 Minute Workout Series called “NO MORE EXCUSES”!!!!
You can use this workout as your Monday 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 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

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
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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

08.28.09
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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