Bootcamp Workouts-Total Body bootcamp workout (Miami Lakes/ Hialeah)

Good Morning People

 

Well Saturday is here and I know of lot of you like to get your workouts in early

 

So I have one for you.

Bootcamp Workouts-Total Body bootcamp workout

Continue with 45 seconds of each of the next 3 exercises going from one to the next without rest. After one mini circuit rest 60 seconds then repeat two more times.

Continue with 5-8 turkish getups on each side. Rest 30 seconds then repeat.

Finish up with 5 uphill sprints. Run as fast as you can uphill for 30 seconds then walk back down and repeat for 5 total rounds.

Exercise
Sandbag Deadlift 1. Start by squatting down and grabbing the sandbag on each end. 2. Keeping your back flat proceed to stand up holding the sandbag on the ends. 3. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips: You can also use a dumbbell or medicine ball but be sure to squat down low and touch the weight to the floor every rep.	Sets Reps Weight/ Resistance Tempo Time
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.Total Body Bootcamp Workout Tips: Drop to the knees for the pushup if you're a beginner. Advanced add a small jump as you come up.	Sets Reps Weight/ Resistance Tempo Time
Lebert Bar Pushups 1. Start by placing two equalizer bars upright a few feet away. 2. Place your hands on the top of one bar. Put your feet on top of the other bar. 3. Proceed to go into a pushup until you have reached full range of motion. 4. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips: You can also use the TRX or a stability ball with hands on a step or bench.	Sets Reps Weight/ Resistance Tempo Time
Lebert Single Bar Supine Row 1. Start by placing one lebert bar on the ground. 2. Lie on your back and reach up and grab the bar. Keep your knees bent throughout exercise. 3. Proceed to pull yourself up towards the bars. 4. Return to the starting position and repeat for the desired repetitions.Total Body Bootcamp Workout Tips: You can use the trx or try resistance bands squats with rows instead.	Sets Reps Weight/ Resistance Tempo Time
Sandbag Overhead Lunge 1. Start by holding a sandbag over your head with both arms extended. 2. Proceed to lunge forward until your knee is bent to about 90 degrees. 3. Return to the starting position and repeat for the suggested repetitions. 4. Repeat with the other leg.Total Body Bootcamp Workout Tips: Use any weight but make sure you can maintain it overhead the entire time. Lunge deeper if you're advanced.	Sets Reps Weight/ Resistance Tempo Time
Shouldering Turkish Getups 1. Start by placing a sandbag on your shoulder and lying on your back. 2. Proceed to sit up and position your legs and feet underneath you. 3. Stand up trying to use just your legs to a standing position. 3. Return to the starting position and repeat for the suggested repetitions.Total Body Bootcamp Workout Tips: You can use a light dumbbell, sandbell, or kettlebell too.	Sets Reps Weight/ Resistance Tempo Time
Uphill Speed Runs 1. Start by choosing a hill that has an incline 1-3 degrees. 2. Sprint for the desired distance up the hill. 3. Repeat for the desired repetitions.Total Body Bootcamp Workout Tips: If you don't have hills in your area then try running up stairs or up and down on a bench or step.	Sets Reps Weight/ Resistance

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Have a GREAT Weekend....

 

 

Master Trainer Rafael

The Boot Camp Rebel

 

 

http://bodybyrafael.com/

 

Sorry , I have "bad" news

Hey hey

It's Wednesday...Workout Wednesday and yes I have BAD news

You are going to have to work to get the RESULTS you want...sorry

But here is the problem...you know that...you get PUMPED up and ready ready to go and then???

You stop...you quit...you need a little motivation...so I send you some of these:

“We would accomplish many more things if we did not think of them as impossible.” C. Malesherbes

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” Francis of Assisi

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” Anatole France

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” Dale Carnegie

“Don’t let what you can’t do interfere with what you can do.” Anonymous

“Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future.” Rabbi Nochem Kaplan

“High achievement always takes place in the framework of high expectation.” Jack Kinder

and that get's you going...and this APPLIES to everything  ....you realize you had to keep working...but you quit again

and I think the reason this happens...In every case and in EVERY situation is because you get fixed on where you are "supposed to be" or the results "you should have had"

Your results...and life for that matter...is NOT a destination...it's a journey...you should enjoy the process...every step, every rep and every workout

and you will see...it doesn't take long at all till you end up where you want...

BOOM!

The #BBR page will be live this afternoon or tonight...look for it

Have a great day

Master Trainer Rafael

The Boot Camp Rebel

PS check us out on https://www.facebook.com/soflafitnessbootcamp

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Bootcamp Games Day 1 (The whole workout for you to print)

It's Saturday People

and we ROCKED it this morning

We started with our 8am Bootcamp...and fired it UP

and then "THE BOOTCAMP GAMES"

it's something I thought about on my plane ride back from Puerto Rico!! (maybe one to many adult beverages)

Ok some here is Day 1

Round 1:  2 Turkis Getups on each Side + a 100 yard (give or take) run back and forth so...= 4 total reps + 200 yard run

Rd 2: 5 Split Arm Push ups on each arm + All of Round 1 = 14 total reps + 200 yard run

Rd 3: 10 Sledgehammer slams on each side + All of round 2 =  34 total reps + 200 yard run

Rd 4: 20 Band Bicep Curls + All of Round 3 = 54 total reps + 200 yard run

Rd 5; 50 mountain climber + All of Round 4 = 104 total reps + 200 yard run

Rd 6: 6 Kettlebell push and pull Jumping jacks + ALL of round 5 = 110 total reps + 200 yard run

Rd 7: 27 steps  walking lunges + ALL of round 6 = 137 total reps + 200 yard run

Round 8....8 Burpees + 8 Reps of Each of the 7 other exercises = 96 total reps + 200 yard run

553 Intense reps + more than 1,600 yards run...Avg completion time 45 minutes

Survivors: ALL

Stay tuned for "THE BOOTCAMP GAMES" day 2 next week and see how our gladiators do

if you are still walking on the treadmill and doing the same 8 machines at the gym everytime you go...there are 4 ways you can join us:

>>> http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

Yes, it is not easy...but easy doesn't create change.

Have a GREAT Saturday

Rafael

The Boot Camp Rebel

PS...not sure what these exercise are? Join our program...there are 4 ways you can join us:

>>> http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

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-- 
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com 
http://www.Results4Sure.com 

Hey there South Florida Bootcampers

Rafael here with a special guest post

The Dirty TRUTH About Whey Protein

By Joel Marion, CISSN

Perhaps the most popular nutritional supplement EVER is whey protein. Heck, you can even buy some of the worst, cheapest whey protein around conveniently at your local Wal-Mart. Now that’s when you KNOW it’s popular.

But here’s the truth: Whey protein, even the “high quality” stuff that you’d pay an arm and a leg to obtain from your local Vitamin Shoppe or GNC, could very likely be stalling your fat loss progress and, even WORSE, causing you to GAIN weight.

And if that wasn’t enough, here are the absolute WORST times to consume whey protein:

1. During the day

2. In the evening

Scratching your head? Don’t: you understood it perfectly. Whey protein simply isn’t a great protein to consume at any time of day, and for specific reasons.

1. Whey Protein Absorption – A review on the rate of protein absorption published in 2006 in theInternational Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body’s natural enzymes in time to be absorbed.

Couple that with the fact that the window of opportunity for whey protein to be absorbed is 1.5 hours, your body at maximum will be able to absorb 12 grams of whey protein from a single serving.

Kind of makes those 40g whey protein shakes seem foolish, doesn’t it? Well, that’s because they are.

Simply put, whey protein passes through the system far too rapidly to be adequately absorbed, leaving the majority of your protein shake wasted…literally.

2. Insulin Release Associated With Whey – Which of the two items below cause a greater spike in insulin?

a) White Bread

b) Whey Protein

Well, as you can probably guess, if you chose the horrendous, high glycemic, void-of-all-nutritionwhite bread, you’d be 100%…WRONG.

That’s right, a 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread.

In the presence of insulin, fat burning essentially stops.

This makes a whey-protein-only supplement a big-time no-no for evening use, especially pre-bedtime when avoiding spikes in insulin are paramount as metabolism is already slowing down in preparation for its normal, much slower sleep rhythm.

The truth is, whey protein simply isn’t an ideal protein to use at any other time other than immediately following exercise, and even then the amount you’re able to absorb on a per serving basis is extremely limited.

The Solution: A true time-released protein blend.

The fact is, whey is an extremely high quality protein with one of the highest biological values of any protein source, but it possesses two undeniable downsides in its very limited absorption rate and record-setting insulin response.

Still, you may be wondering if it’s possible to somehow get the positive benefits of whey without the downsides, and the answer is YES. The trick is to combine whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein, respectively.

This combination of proteins will significantly reduce the overall insulin response from the whey while ensuring optimal absorption of each protein due to its slower digestion and time-released nature.

But don’t be fooled – most time-released protein blends are a total FRAUD. Sure, it’s “sexy” to market a time-released “blend” of proteins, but the unfortunate truth is that most of these blends consist of 90% cheap, denatured whey and contain very little of the more expensive slow-digesting proteins that make a true time-released protein product work.

How do you know how much of each protein is contained in these so-called “blends”? Well, the ONLY real way to know is by the brand listing the exact amounts of each protein on their label, which hardly anyone does.

Except BioTrust Low Carb.

With BioTrust Low Carb we put together a true 25-25-25-25 blend of micellar casein, milk protein concentrate, whey protein isolate, and whey protein concentrate. Yes, it’s much more expensive to produce than a simple, low-absorbing, insulin-spiking whey protein powder, or a fraudulent “proprietary blend” of proteins that in reality is still 90% whey, but we feel we owe it to our customers to give them a product that delivers a true solution to the whey protein dilemma, even if it cuts into our profit margins.

After all, we created BioTrust for you, your body, and your results; and when you pick up a 4-pack of BioTrust Low Carb today, you’ll score a whopping 25% savings!

==> Get the SOLUTION to the whey protein dilemma (up to 25% OFF)

• It’s 100% All-Natural – no artificial colors, sweeteners, or flavors
• It’s naturally sweetened with stevia and a naturally sweet form of fiber called inulin
• It’s certified hormone-free, sourced from cows not treated with the potentially dangerous growth hormones rBGH and rBST
• It’s the very first, and currently the ONLY, protein product on the market to use a breakthrough new enzyme that has been shown to more than DOUBLE protein absorption

And it tastes awesome. See for yourself and save 25% on our 4-pack today:

==> Get the SOLUTION to the whey protein dilemma (up to 25% OFF)

Keep rockin’,

 

 

Rafael

The Boot Camp Rebel

 

PS...leave your thought and comments below

20 days to FAST and permanent weight loss

Hey Everyone

Rafael here with some NEWS:

You don’t have to be a sitting duck for toxins to
continue ravaging your body!

 

With the increasing rate of toxic chemicals being
poured into our world (currently more than 80,000
different ones), it's time you consider the
protection you need for your health - now and
into the future

 

>> This will help

 

If you are at all concerned about your health
(and that of your family's)... about the
poisoning of our planet and its impact on your
health… and the factors that make North Americans
(and Westerners) the fattest and sickest people
in the world, then now is the time to act.

Although I don't know you personally, I do
understand something about you.

 

I understand that you care about your health. You
don't want to be sick. You don't want to be fat.
And you sure as heck don't want to struggle to
live a long and healthy life.

 

And that's why I've been recommending Yuri
Elkaim's Total Wellness Cleanse program to you
this week.

 

This is the only 100% food-powered cleansing
program on the market. Everything else is based
on supplements, powders, and pills that will
never improve your eating habits…that don't
remove the source of the problem…and that don't
lead to lasting change.

 

The Total Wellness Cleanse is different. And
that's why I'm suggesting you grab a copy of it
TODAY

>> Get your copy here

 

Listen - I want to see you succeed. I would love
for nothing more than to hear that you look and
feel better than ever in just a few weeks from
now...

 

...But that's NOT going to happen if you continue
doing what you've been doing up until now.

And even if you do eat clean already, you can
always reach a new level of health and vitality.

The TWC will help you do that as it gives you 3
"cleansing levels" to choose from - based on
where you are right now.

 

Here are few more reasons to grab the program
TODAY:

 

1. You get daily meal-by-meal plans and recipes
(67 in total) during the actual 14-day cleanse
phase, showing exactly what to eat each step of
the way.

 

2. You get an additional 8 weeks of meal plans
and another 60 recipes to keep you healthy and on
track after the cleanse.

 

3. You get daily coaching emails from Yuri
himself to keep you motivated, focused, and
accountable each day.

 

4. You get tracking journals to record the
improvements you're making through each day of
the cleanse.

 

5. You get a cleanse "starter kit" which gives
you more knowledge about cleansing and healing
than any doctor will ever know about. This
starter kit also includes a Guide to Assessing
Your Own Health which tells you what specific
signs and symptoms throughout your body mean to
your health - and how to correct them.

 

6. You get 13 information-packed pre-recorded
teleclasses on ALL aspects of health and
detoxification. You'll be blown away by what you
learn.

 

 

But there's more…

You also get…

1. Access to the "invite-only" Total Wellness
Cleanse members group on Facebook where you can
connect with Yuri and the worldwide community of
people doing the cleanse just like you. You'll
love the social support that this group provides.

 

2. The NEW Accelerated Weight Loss Strategy Guide
(FREE BONUS)

This specially designed 20-day plan to normalize
your hormones, reset your metabolism, and
accelerate your fat loss is valued at $47 but
it's yours FREE when you grab the Total Wellness
Cleanse before tonight.

 

All of these components have been designed to
complement one another and work synergistically.
And this is the FIRST time ever that Yuri's given
away all of these amazing cleansing resources and
the $100 DISCOUNT in this fashion.

 

So get started now, while you're thinking of it.
It will only take a few moments for you to make
the best decision of 2013.

 

And rest assured that Yuri's got your back with a
full 60-day money back guarantee.

What do you have to lose?

 

Click here for the Total Wellness Cleanse 

LAST CHANCE FOR BONUSES

 

Rafael Moret

The Boot Camp Rebel
http://ratedRfitness.com

ON FACEBOOK: http://www.facebook.com/soflafitnessbootcamp

 

PS. Imagine that it's the beginning of February
and you've already reached your New Year's health
resolutions!?!?

 

That's a darn good possibility if you get started
with the Total Wellness Cleanse right now…

>> Expel deadly toxins, lose fat, and "fix" yourhealth <----- font="">

 

The Jungle Cup Miami 2013

What an AWESOME way to start your day...not only a run, but some strength training as well...The Drive into Miami was great! Early enough where there was no traffic, sun was coming up and driving over the bridge at 8am I noticed the HUGE population of people running and biking...if you are a fan of fitness then that sight was really cool too see.   Ok...So  the  race must have been designed by Goldilocks herself because it was ‘just right’. Now don’t get me wrong. It was by no means easy. In fact, they saved the toughest obstacles for last – and a few of them popped up after you thought things couldn’t get any worse. It's tough to train for a run in an in even environment, over rocks and through sand, in very tight spaces, in and out of trees but that is part of the "ADVENTURE". I thought some of just the natural obstacles were a lot tougher than the ones they set up...running downhill over rocks and sand can be risky and for sure makes you work if you go slow, the LONG and NEVER ending run on...well actually in the beach cause the truth is you had to be in the water...then you had to cross a small gap in chest level COLD ocean water, THEN the 3 story Jump... definitely a highlight....the people 2nd guessing if they were going to jump or not... I jumped really high in the air first, adding height to my plunge. I don’t know how deep the water was, but I didn’t touch the bottom. BOOM! then the adrenaline started pumping. and then after all that...the combo obstacle with a wall/rope climb, tarzan swing, bamboo walk and another wall....OVER ALL I had a great time! I for sure need to train in better shoes for the next one, and I should not wait till the last minute to train for it. I have done a few and I go in with a lets have a good time and finish...for the next one I am going in with a lets beat my time mindset   HERE ARE SOME PICS:     Now do I think you should do one? ABSOLUTELY!!!!!!!!!! Why? because it different and you should try new things, because if you are reading this you are either in my class, have been in my class or enjoy working out in some way shape or form. It will challenge you, and you will feel GREAT finishing it Now here’s one of the best tips that I can give you for doing an Adventure Race: Sign-up  EARLY period and try to sign up for an early Start. Here’s why. First, you get to be one of the first people to run the course before it gets sloppy. Second it gives you a GOAL DATE or DEADLINE. Third, you don’t have to wait at any obstacles. Fourth, you finish so early that you still will have a full day to enjoy doing other stuff. And fifth and more importantly it gives you time to train and get ready for it

WARNING

Over 50% of the people doing an Adventure Race are NOT prepared for it. The hill climbs are murder, the events require decent upper body strength, and when you get tired you are  going to have too much dead weight for a lot of obstacles. If you are not prepared, it’s going to take you a long time and you’re going to be hurting a LOT the next day. The Wrap-up As I write this, it’s Sunday morning and I’m a little stiff, but not even half as stiff as I was after the last race I did   Which brings me to my next Idea...if you have been to our facility you have seen the poster for the KING OF THE HILL  March 24th another 5k Adventure Race and the Down and Dirty Mud Run May 5th (Cinco de Mayo...oh goodness)   So I am designing The RATDE "R" Adventure Race Training Workout Here's a look at what you'll find in this unique fat burning workout program: •  The “Rated "R"  1000”, a brutal 10-exercise, all out fat burning bodyweight challenge designed to increase your strength and endurance. •  A  hill sprint "fiesta"  that gets more difficult with each passing week (if you have been to my Adventure Class at the park You know) – FAT BLASTING. •  A cool metabolic resistance training circuit  Bootcamp style– •  Two total body workouts that you will only need a band and a kettlebell for. •  Plus an 8-week plan to prep your body for the 5k Adventure. Now this will be a program that you will be able to download and FOLLOW... You can pre-order it by clicking below for just $17

(The program should be finished by Friday January 18th and will sell for $37)   IALSO wanted to take this chance and ANNOUNCE our first ADVENTURE WORKOUT of 2013 BACK TO THE BEACH.....more details to come....but this is a 90 Fat Blasting Workout! Rated "R" style on the BEACH! Look for more details   HAVE A GREAT DAY PEOPLE Rafael The Boot Camp Rebel