What to do this week: When you are finished make sure you stay accountable to what you did and blog about it below in the comment section.
This is based on 3 resistance/strength training workouts each week every other day.
Tuesday (Wednesday for 2000 McKinney)
2 Minute Slow
1 Minute Medium
1 Minute FAST
Minimum of 8 sets or 32 minutes
Thursday (Friday for 2000 McKinney)
30 minutes at one pace. If you are in the gym, switch exercise equipment (stair stepper, eliptical, bike, rowing machine, treadmill, etc.) every 10 minutes
Boot Camp at Coppell Location -7am or 8am.
If you can not come to boot camp you have few options
1. Fitness DVD – Do Chest/back section, Core Section, and Bi/Tri/Shoul section and finish with 15-20 min of cardio
2. Workout Workbook – Do upper body exercises and finish with 15-20 min of cardio
3. 15-30 minutes of resistance training with all upper body exercises and 15-30 minutes of cardio
If it just says cardio, you do not have to worry about slow, medium, and fast. Just push yourself and get your heart going for that specific period of time.
If you want to know how to figure out what speed you are going with your fitness level, here is a simple way to figure it out.
Slow – easily carry on a conversation
Medium – can only say one or two sentences without having to catch your breath
Hard – Can not talk
Also, 30 minutes is the minimum you should be doing. We have put the off-day cardio workouts as doing a minimum of 30 minutes. You can decide to do longer workouts as it will only help in your progress. What we see, though, is people thinking 60 minutes is too long (that is what the USDA recommends each day for weight loss) so they just don’t workout. Finding at least 30 minutes those off-days to focus on your health is something that you should do. If you can add more time, great.
As always, let us know how we can help you or if you have any questions
To your health,
Brad Linder M.S., NASM
Dallas & Coppell Boot Camps
Advocare 24 Day Challenge