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

Looking for Quick Workouts?

3 Minute Workout Series called “NO MORE EXCUSES”

Se my new 3 Minute Series Promo clip below!

Please subscribe to CliftaFIT

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Bootcamp Instructor

Former IFBB Pro Bodybuilder

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

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.

articleimg054Getting 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

Part 3- Chest Push Ups Series with Clifta- Exercise Tip

This is Part 3 of 3… of my Chest/Push-Up Series.
In this clip I demonstrate and talk about my secrets of doing a Full Push-Up and a Half Push-Up.
I’ve found over the years of training people that, although Push-Ups are a basic movement, people have a hard time feeling their Chest when they do them. That’s the reason I’ve gone into so much detail about the Push-Up.
It’s a basic body weight exercise that is used ALOT in bootcamp style workouts so I thought I’d make some clips explaining how to do Push-Ups so you feel Chest without putting pressure on your lower back and/or shoulders.
This is a 3 Part Series… So make sure you see Parts 1 & 2 for additional information!
If you’ve been feeling pressure or more of a load on your shoulders or triceps during Push-Ups, or any other Chest exercise, more than you do your Chest… then this clip will explain everything that I do and think about when I do Push-Ups.

Thank you for stopping by,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder

Clifta has been in the Health & Fitness Industry for 25 years now and is currently training clients in Reno, Nevada.

Reno Personal Trainer Clifta Coulter Perez Video… Lose Weight

This is my re-done, finished version of the last clip that I did. The first half is about the same, but I’ve changed and added to the second half.

Reno Personal Fitness Trainer
Clifta Coulter Perez
Former Pro Bodybuilder
775-996-7183
www.clifta.com

How many times per week should I lift weights if I’m just starting?

Judi & Dave HarveyI get this question often and it might help you with starting a new exercise routine for 2009…

How many times per week should I lift weights if I’m just starting? (Meaning you’ve never done it before or you have lifted weights, but it’s been a very long time since you have.)

If you are wanting to start a new exercise routine of weight training… I generally suggest starting with 2 weight training sessions per week using an upper body/lower body split.

You will do an upper body workout on one day including your back muscles, chest, shoulders, and arms. A day or two later you will do a lower body workout including the front and back of your upper thighs, your calves and maybe even include some abdominals. (Abs can be done with either upper or lower body days or both.)

I’m a big believer in baby steps and feel that if you want to be consistant with your new routine… it’s important to be realistic with your goals and not bite off more than you can chew when starting on a new exercise venture.

I feel that way for a couple of reasons…

1) If your goals are unrealistic for your lifestyle in the beginning of a new program you are setting yourself up to fail right from the start.
Example… say you want to workout 4 times per week and you can only realistically do 2 on a regular basis… You will feel like you’ve failed yourself because you didn’t do what you set out to do. That will eventually start to decrease your motivation to get to the gym. I’ve seen so many times where people quit because they were so gung-ho in the beginning and lost interest because they tried to do too much, too soon.

2) In the beginning, you’re body is going to respond to the slightest change in increasing your activity level. It’s because you’ve added something new that your body is not used to and it will respond to the new change. Even if you don’t change the way you eat or do cardio you will be burning more calories than you were from the increased activity and that will create a change for you.

Of course, if you change the way you eat as well when you start a new routine, your results will come a little faster and be more obvious, but it’s not necessary to do at first. I think it’s more important to choose what you KNOW you can stick to and be consistant with that before you move on. When you’ve conquered the first commitment to yourself then you can add another, like changing the way you eat in addition to your weight training.
So remember… More is not always better, especially in the beginning of a new routine. If you have never exercised before or it’s been a long time since you have… you will get results with 2 times per week of weight training.

As your body gets more conditioned and used to the program you are doing you can add more to each workout you are already doing, change your routine up by changing your exercises, and only if it fits your schedule and you know you are up to it… you can add a third day of training.

Until then… I feel it’s better to set your goals to What you KNOW you can stick to on a continous basis. By doing this… Physically, you will feel better because your exercise is consistant and Mentally/Emotionally, you will feel better because you kept your promise to yourself.

Clifta Perez- Reno, Nevada
Certified Fitness Professional and Nutrition Coach
IFBB Pro Bodybuilder
http://www.clifta.com