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

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

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.

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

Tighten Your Core with Clifta- “The Cone Crawl”

This exercise is good for the Chest, Arms, Abs, Legs, & Lungs! Your hitting almost your whole body with this ONE exercise! It’ll tighten your tummy and burn LOTS of calories too! It’s also a great cardio workout and will get your heart pumping!

Clifta is a Personal Fitness Trainer in Reno, Nevada and also has a Bootcamp class 2 days a week in Lemmon Valley.

Go to my websites for more information…
http://www.Clifta.com
http://www.RenoFitnessTrainer.com

Thank you!

Clifta Coulter Perez
Reno 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