Clifta’s Fitness Workouts- Days 2, 3, and 4

Hi Everyone…

These are my other workouts for the week of April 18, 2016

Wednesday the 20th was light legs, which I already posted.

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Day 2- Thursday April 21st

-15 minute relaxing walk with my dog Ziva.

meandziva

-Then I did a 20 minute outdoor cardio session. (video footage coming soon)

IMG_0356 - Version 2  IMG_0355 - Version 2  IMG_0362 - Version 2

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Day 3- Friday Arpil 22nd -Upper Body circuit workout (Which I got sore from) (video footage coming soon)

4 Rounds

Burpees with a push up—- 8 reps

Incline DB Press———— 10 lbs. for 3 sets and 15 lbs. on last set x 12-15 reps

Lat Pulldowns————— 20 lbs. x 12 reps

Mountain Jumpers———- 10 reps

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Day 4- Saturday April 23rd -Leg Workout

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Leg Ext———- 25 lbs. x 15 reps (2 sets)

Leg Press (close stance) …… supersetted with…… Stationary Pop Squats

30 lbs. x 20 reps ………………………………………………… 15 reps

35 lbs. x 20 reps ………………………………………………… 15 reps

50 lbs. x 15 reps …………………………………………………. 17 reps

50 lbs. x 14 reps ………………………………………………… 19 reps

Lying Leg Curls——- 20 lbs. x 10 reps (4 sets)

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Leg Press Calf Raise—- 70 lbs. x 15 + 5 burns (4 sets varying positions)

 

 

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

Half Push-Ups

This clip shows the correct way of doing half push ups.

In order to make your half push ups more effective it’s important to keep your body in a straight line, stay over top of your arms, keep your core tight, elbows out, and focus on your chest while performing the exercise.

If you have problems doing half push ups because they hurt your shoulders or elbows… then these tips might help you to be able to do them once again. I’ve found with alot of people I’ve helped, it’s just a matter of re-adjusting form… sometimes it’s not, but alot of time it is.

Clifta is a Personal Fitness Trainer in Reno, Nevada and also teaches a bootcamp class in Lemmon Valley.

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

Websites…
www.Clifta.com
www.RenoFitnessTrainer.com

Benefits of Bootcamp Classes

outdoors fitness classThe Benefits of a Bootcamp

A fitness bootcamp is designed to get a person into shape in a short amount of time.

You may be wondering exactly what a fitness bootcamp entails. It is a program that includes cardiovascular conditioning exercises, body and free weight exercises, isometric conditioning, and interval training. A bootcamp program is a complete workout strategy that targets each part of the body in a variety of ways. You will find that bootcamps, just like weight training, will help you increase your lean muscle mass and burn fat quickly.

Another benefit of bootcamps is the fact that they are taught in groups rather than one-on-one training sessions. When working as a team, members are able to feed off of the energy of the other members and get a fantastic workout! You also get to meet new people and make new friends while burning LOTS of calories and fat at the same time! (I do have some clients that do private bootcamp sessions, one-on-one, but bootcamps are usually done in a group atmosphere)

Bootcamp sessions are designed to be conducted at a faster and more aerobic pace than common workout programs. They are for people that are trying to lose weight in a very short time frame and they take a person that is willing to put in the effort that is needed to achieve their goals. Even if you don’t have any weight to lose… They are still a great workout and make you very FIT!

Another great benefit of bootcamps is that it is a little more cost effective than personal training, one-on-one, sessions. So it’s a great alternative than trying to workout on your own. It’s never a bad idea to workout alone, but nothing can compare to working out under the guidance of a professional trainer.

And last, but not least, a fitness bootcamp or a weight training program are not only about improving your looks, but about enhancing your strength and building lean muscle mass. If a person enhances their strength it makes it easy to perform everyday tasks. Having increased strength will reduce the wear and tear on the body which will make it less prone to injuries.

If you want to get in great shape in record time then a bootcamp program is the place for you!

Thank you,
Clifta Coulter Perez
Bootcamp Instructor in Reno, Nevada

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