Coppell Boot Camp
Dallas Boot Camp
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.
Tuesday (Wednesday for 2000 McKinney)
Try doing more quick bursts.
If you are out side:
15 Seconds Slow
15 Seconds Medium
15 Seconds as fast as you can
Repeat again for 15 minutes
Then:
30 Seconds Slow
30 Fast
Repeat for 15 minutes
You can do another 15-30 minutes of some sort of cardio if you need more.
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
Saturday –
Boot Camp at Coppell Location – 8am.
Boot Camp at Camden 8am
If you can not come to boot camp you have a 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 mintues is the minimum you should be doing. We have put the off-day cardio workouts as doing a minumum 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 jsut 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
www.GetYouinShape.com
Dallas & Coppell Boot Camps
Advocare 24 Day Challenge
214-603-8287
www.GetYouInShape.com
If you live or work in Dallas, Uptown, Lakewood, Downtown Dallas, Highland Park, University Park, Lake Highlands, White Rock Lake, Richardson, Mesquite, Arlington, Grand Prairie and other Dallas cities, the Dallas Boot Camp is minutes away from you. If you live or work in Coppell, Valley Ranch, Irving, Lewisville, Las Colinas, Carrollton, Flower Mound, Grapevine, Addison, Corinth, Highland Village, Dallas, and Famers Branch, the Coppell Boot Camps are just minutes away from you. Get You In Shape Boot Camp.
Get You In Shape’s programs include the Get You In Shape Boot Camp (Dallas and Coppell), 24 and 40 Day Challenge, sports specific training, weight loss programs, Corporate wellness plans, nutrition plans, core fitness training, strength training, toning and more. Clients include athletes (golf, basketball, tennis, football, track, baseball, baseball, volleyball, and softball) corporate executives, professionals, weekend warriors, cheerleaders, dancers, models, stay at home moms, and anyone looking for results.
Owner Brad Linder, has been featured in numerous newspapers and even as the fitness expert on the news 8 (ABC). He continues to use the gifts that he has been given to help serve the needs others have when it come to being healthy, losing weight, sports, toning up, and overall fitness.
More information about Get You In Shape at www.getyouinshape.com
