How About A Leg Workout?

It's Super Tuesday ​So, yesterday I announced our NEXT "It's Not Just Legs" Workout!!! It Will be  Saturday July 28th at 10:30am Now, no matter what your personal goals might be...Your Legs...Your Glutes..You have to work for them

So, in an effort to give you an idea of the kind of work you need to put in to get the legs you want...I'm putting together a special ALL ABOUT LEGS WORKOUT... I promise it will be FIRE!!! Again....it will be Saturday July 28th at 10:30am... You just need to RSVP so we know how many people are attending... I'm sure you might have some questions... Who is teaching the class? I am ;-) Who is the class for? Everyone How much is it $$$? Free What do you need to do? RSVP...let me or Lais know you will be attending. How long will the class be? About an hour Can I bring a friend? Yes Can I send this email to a friend? Yes What's the catch? No catch When is the last day to RSVP? The 27th Will this class be hard? No, it will be Super Simple ;-) It's Just Legs ;-) Is this a trick? No Ok, so what do I do? reply to this email or let me know via any other platform If you have more questions, let me know Coach P.S. –If you are looking to make some changes in your eating or your training. Maybe you would like to know how I can help, here are 4 ways I can help you with your health and fitness goals 1. Join our Bootcamp Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting...details are here <<== 2. Become part of our exclusive Private coaching group  My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in. 3. Want to Compete on Stage. Want to step on stage. Compete and see how you can take your physique to the next level. I offer a 16-20 Week Contest Prep Program here <<=== 4. Improve The Quality of Your Nutrition  Maybe you are getting all the calories you need and your protein,carbs and fat are good...what about the micro nutrients, the vitamins...I think I have found the best option for that with Kyani..and you can order a 30 Day Supply of Sunrise with a 30 Day Money Back Guarantee here: http://rafaelmoret.kyani.net   ​​​​​​​

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Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

Friday the 13th Workout - The Test - T-shirts and Weekend Schedule

Hello and TGIF! ​Alright people...it's Friday!!!! So I have a few things for you today... #1...make sure you are following my Instagram and IGTV pages at @mr_bootcamp  Today i will be recording a bunch of videos...kind of like a day in the life...so you can follow along #2 Today is Friday the 13th...so we are going to rock the house at Bootcamp...hmm  could be just about anything from 7 to 13 moves..could be a 7/13/18 rep workout...you just never know...see you this afternoon at 5pm or 6pm #3 The weekend workouts: 5pm and 6pm today 8am and 9am Saturday 11am on Sunday #4 that brings me to THE TEST....This Sunday July 15th is THE TEST....Not FitranX...but THE TEST...this is something I created just for our Bootcamp...and a little secret...will be the subject of my next Book..so for some of you this will be the 1st time you do it..for some the 2nd or 3rd..but the goal here was for you to be able to see how much your fitness could improve in just 30 Days and #5 T- Shirts....so today is the last day to pre-order The New "Addicted to Bootcamp" T-shirts...we have 3 options...All Black T's...Next Level is the brand Mens T Shirt Ladies T Shirt Ladies Tank Top ​​​​​​​Shirts are $20....you can pre order with cash, cash app, or I will send you a square invoice...for everyone that requested a shirt...I will be sending those out today...and placing the order tonight...

Last thing for today...the weekends can be a real difference maker in your fitness goals If you eat well all week and then take the weekend off..that might not serve you If you skip your weekend workouts when you are just building some momentum...that might not serve you... If you are waiting till Monday to start for no reason other than...that's what people do...that might not serve you either...it's ok to start today..it's ok to start on a Saturday...it's ok to workout on the weekend If you can...do it! Happy Friday!!! Mr. Bootcamp P.S. –If you are looking to make some changes in your eating or your training. Maybe you would like to know how I can help, here are 4 ways I can help you with your health and fitness goals 1. Join our Bootcamp Everyone that joins our Bootcamp starts with a 21 Day Challenge. It's a 3 week trial of our Bootcamp for you to discover what we are about, how that classes are, if it's the right program for you and for me to see how I can help you in a group setting...details are here <<== 2. Become part of our exclusive Private coaching group  My favorite thing to do is help people define and reach their fitness goals. This coaching platform is just for YOU. Your time, your schedule and a workout designed just for YOU. Reply to this email and let me know this is what you are interested in. 3. Want to Compete on Stage. Want to step on stage. Compete and see how you can take your physique to the next level. I offer a 16-20 Week Contest Prep Program here <<=== 4. Improve The Quality of Your Nutrition  Maybe you are getting all the calories you need and your protein,carbs and fat are good...what about the micro nutrients, the vitamins...I think I have found the best option for that with Kyani..and you can order a 30 Day Supply of Sunrise with a 30 Day Money Back Guarantee here: http://rafaelmoret.kyani.net

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP

15 Minute Mini Bootcamp Circuits

15 Minute Mini Bootcamp Circuits

These Circuits can be used as a stand alone quick workout

They can be in the body of a longer workout by adding a warm up and finisher

or they can be stacked 

Use 2 for a 30 minute workout

Use 3 for a 45 minute workout

Use for for a 60 minute workout

Circuit #1

Push Ups

Squats

Dumbbell or Band Biceps Curl

Plank

Jumping Jacks

Lunges

35 seconds of each 

15 Seconds in between each move

3 Rounds

Circuit #2

Mountain Climbers

Kettlebell Swings

Dumbbell or Band Biceps Rows

Leg Raises

Jump Rope

Bridge

35 seconds of each 

15 Seconds in between each move

3 Rounds

Circuit #3

Kettlebell Upright Rows

Dumbbell or Band Biceps Triceps Ext

Alternating Leg Side Lunges

Stir-The-Pot Stability Ball or Power Planks

Seal Jacks

Bear Crawl

35 seconds of each 

15 Seconds in between each move

3 Rounds

Circuit #4

Squat Jumps

Diamond Push Ups

X-Body Mountain Climbers

DB or KB Squat and Press

Farmers Walks

Side Planks

35 seconds of each 

15 Seconds in between each move

3 Rounds

We have tested these circuits at our Bootcamp in the Miami Lakes and Hialeah area and they have proven to burn north of 200 calories per circuit and when stacked even more and a cumulative effect. 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th St

Hialeah Gardens Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP