Tuesday, February 9, 2010

WOD and Prograde Valentines day Sale


* You are receiving this email because you are attractive, funny, have a great personality and you're a RESULTS4SURE/ Bootcamp customer.

Your Workout of the Day:
Exercise 1: Bear crawls. Instead of walking on their feet, your trainees should walk like a bear – that means walking on “all fours” (hands and feet, NOT knees). Have trainees walk around as quickly as possible for the duration of the interval.

Exercise 2: Chair steppers. Forget stair steppers – do chair steppers instead. Here trainees step on and off a chair. They step up with their right leg and then pull their left leg up on the chair. Then put their right foot back down on the ground, followed by their left. Next, they repeat the exercise, except this time leading with their left leg. They keep alternating for the duration of the interval. Obviously, the higher the chair or platform, the more intense the exercise.

Exercise 3: Supermans. Have trainees lay on flat on their stomachs with arms and legs off the floor and outstretched. The goal is to hold this position for as long as possible. For variety, you can have them flip over onto their backs, raise their outstretched legs just a few inches off the floor and hold that position for as long as possible.

Exercise 4: Crocodile walk. Here your trainees should be like soldiers crawling under barbed wire. That means they should be face down with their stomachs almost touching the ground. Then they should crawl around until that exercise interval ends.

Exercise 5: Walking lunges. Here your trainees take long, exaggerated steps. They’ll really employ their quad muscles for this exercise, because on every step they’ll be low to the ground, with one leg stretched out behind them (knee grazing the floor), and the leading leg should be bent at the knee, pulling them up.

Exercise 6: Stretcher. Here your trainees should start by sitting on the ground or floor with their legs stretched out in front of them, about shoulder width apart (i.e., their body is in an “L” shape). Their hands should be palm down at their sides, with fingers pointing towards their toes. Now trainees should rise up on their hands and feet, pointing their pelvis at the sky as high as possible. Finally, they’ll return to the start position and repeat.

Exercise 7: Star jumpers. Trainees should start in a relaxed standing position. Their next move is to crouch down, hands on the ground/floor. Finally, they need to explode up – straightening their legs while simultaneously throwing their arms in the air. This final position – with arms outstretched and above their heads – makes them look like a star. As usual, rinse and repeat this move until the circuit interval ends.

NOW for the sale...

I'm going to make this very brief. My partners over at Prograde Nutrition - the ONLY supplement company I truly trust - are celebrating Valentine's Day a little early this year.


Well, they are putting their out-of-this-world delicious chocolate Prograde Lean Meal Replacement shake on sale this week at 14% off!

That's some serious savings for you chocolate lovers looking for a thick, rich and simple way to fit in those nutritious meals you've been missing. The same skipped meals that have been turning your metabolism into a slow crawl.

All the details, including the coupon code to use at checkout, are right here: http://results4sure.getprograde.com/specials

Happy Valentine's Day!

Yours in health,


PS - Again, this special ends THIS Friday at 11:59pm EST, so get your orders in NOW before you forget http://results4sure.getprograde.com/specials

PPS - The 14% savings is on their delicious Prograde Lean, but I encourage you to continue shopping on the Prograde site. They have AMAZING products.

Rafael Moret,CSCS, NASM-Cpt

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