The Corporate Boot CampSystem

How to deliver killer 30-minute EXPRESS boot campworkouts at the workplace!

By BJ Gaddour, CSCS, YFSwww.workoutmuse.com

Cardio SucksLandmark Aerobic Training Study: Utter AC, Nieman DC,Shannonhouse EM, Butterworth DE, Nieman CN. Influence of dietand/or exercise on body composition and cardio respiratory fitnessin obese women. Int J Sport Nutr. 1998 Sep; 8(3): 213-22.

The addition of 45 minutes of steady-state aerobic exercise 5days per week for 12 consecutive weeks had ZERO EFFECT overdieting alone!

So let's get this right... 45 minutes of aerobic exercise 5 times perweek for 12 straight weeks = ZERO FAT LOSS = 45 hours ofwasted training!

Intervals RuleHigh-Intensity Interval Training (HIIT) is scientifically proven to burn 9xmore body fat than ordinary aerobic exercise and the workouts only last20 minutes or less!

Metabolic Resistance Training: Total body circuit training workoutsusing non-competitive resistance training exercises employing variouswork-to-rest ratios

Cardio Intervals: Alternating between maximum effort and activerecovery with locomotion-based movements employing various work-to-rest ratios

Alternate between metabolic resistance training workouts and cardiointerval workouts for best results

Rapid Fat Loss 101Fat Loss is a 3-Step Process:

1.) Mobilize- Breakdown and release of stored fat from fat cells

Rate-Limiting Step: HSLInsulin- Inactivates HSL --> DECREASES Fat BreakdownCatecholamines (Adrenaline and Noradrenaline)- Activates HSL --> INCREASES FatBreakdownAdrenoreceptors- Beta-1,2 (regular subcutaneous fat) and Alpha-2 (stubborn fat)

2.) Transport- Transport free fatty acids to skeletal muscle or liver

3.) Oxidize- Burn free fatty acids for energy

Rate-Limiting Step: CPTHigh Levels of Carnitine INCREASES fat oxidation and visa versaLow Muscle Glycogen --> High CPT --> High Fat Oxidation

BOTTOM LINE- We NEED LOW Insulin Levels and HIGH Catecholamine Levels

Rapid Fat Loss 101BOTTOM LINE-

We NEED LOW Insulin Levels and HIGHCatecholamine Levels To Optimally Lose Body Fat!

This is accomplished by the 1-2 punch of High-Intensity Exercise(Total Body Resistance Training and Cardio Interval Training)which increases Catecholamine levels and depletes muscle

glycogen

AND

A Moderate Protein, High Fiber, Low REFINED Carbohydrate Dietwhich decreases Insulin levels

Rapid Fat Loss Blueprint

- 5-Minute Warm-up

- 20-MInute Body Weight Circuit Training

- 5-Minute Cool-Down

Metabolic Resistance Training

30-Minute Workout

2-3x/week

- 5-Minute Warm-up

- 20-MInutes of Cardio Intervals

- 5-Minute Cool-Down

Cardio Interval Training

30-Minute Workout

2-3x/week

5-Minute rest following high-intensity workout

followed by 10-20 minutes of steady state cardio

Stubborn Fat Cardio

Optional- NA for Corporate Setting

The Rapid Fat Loss Training Blueprint

Metabolic ResistanceTraining

Breakthrough Metabolic Resistance Training Study: Schuenke MD, MikatRP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur JAppl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

This study consisted of a 31-minute circuit training protocol (alternating setformat) of 12 work sets of 3 different compound, multi-joint exercises. Theresearchers discovered that EPOC was elevated significantly for 38 hours post-workout!

What if I told you that we have found an even better way to get results in lessthan 30 minutes? Well, believe it or not, we have! Our Rapid Fat Loss Boot CampWorkouts have maximized the time-saving alternating set format to be able tocrank out 20 high-intensity work sets in ONLY 20 minutes time!

Metabolic ResistanceTraining

The Six Pillars of Rapid Fat Loss Training

1.) Body Weight Before External Resistance

2.) Total Body Workouts

3.) Train Multi-Planar, Multi-Joint Movement Patterns in Free Space

4.) Perform Alternating Sets of Non-Competitive Exercises (Supersets,Trisets, Circuits)

5.) Escalating Density

6.) Escalating Intensity

The 30-Minute ExpressWorkout

• Pre-Workout Routine: Dynamic Warm-up- 5Minutes

• Workout Routine: Total Body Circuit Training- 5-Minute Instruction/Demo Precedes 20-MinuteWorkout

• OPTIONAL Post-Workout Routine: CorrectiveStretching and Self-Massage- 5 Minutes

Pre-Workout RoutineThe World’s Greatest Warm-up

The world’s greatest warm-up successfully addresses all of the body’s high-priority dynamic mobility andflexibility sequences, in addition to activating key postural/stabilizer muscles fundamental to soundmovement mechanics, including:

- Hip mobility and hamstring flexibility- Thoracic spine mobility and chest flexibility- Ankle mobility and calf flexibility- Pillar activation and stability (shoulders/scapula, hips, and core)

Below is the exact 5-step sequence, equal to ONE repetition:

1- Push-up Walk-out2- Push-up to Side Pillar Transfer3- Single-Leg Hip-Hamstring Stretch4- Push-up Walk-in5- Bottom Up Sumo Squat to Y Stand

Perform max reps for time in 5 minutes for the world’s greatest warm-up. Typically 3-5 reps will beperformed based on your current fitness level.

Workout RoutineSTRENGTH WORKOUTS

50-10 Interval Five-Exercise Circuit Training

- 5-Minute Instruction and Demo: Carefully explain and demo each exercise in the workout ofthe day, providing the appropriate regressions and progressions for each movement basedon the current fitness level of your group.

- 50-10 Interval Five-Exercise Circuit- 20 Minutes: You will alternate between 50 seconds ofwork and 10 seconds of rest for each exercise in the following five-exercise circuit. Performthis 5-minute circuit up to four times for a 20-minute workout.

Workout RoutineSTRENGTH WORKOUTS

50-10 Interval Five-Exercise Circuit Training

Workout A

Front PillarCore: Linear Stabilization or Trunk-Dominant5

Push-up RowPull: Horizontal Pull/Scapular Retraction4

Split SquatSingle-Leg: Unilateral Knee-Dominant3

Push-upPush: Horizontal Push2

Hip ExtensionDouble-Leg: Bilateral Hip-Dominant1

Exercise VariationExercise CategoryExercise#

Workout A

Workout RoutineSTRENGTH WORKOUTS

50-10 Interval Five-Exercise Circuit Training

Workout B

Side PillarCore: Lateral/Rotational Stabilization or Hip-Dominant5

Y HoldPull: Vertical Pull/Scapular Depression4

Single-Leg Hip ExtensionSingle-Leg: Unilateral Hip-Dominant3

DipPush: Vertical Push2

SquatDouble-Leg: Bilateral Knee-Dominant1

Exercise VariationExercise CategoryExercise#

Workout B

Post-Workout Routine• Option A- Corrective Stretching

• Option B- Self-Massage

The Ultimate CorporateBoot Camp Training System

A Complete 12-Week CorporateFitness Program Featuring 36 Done-

For-You Body Weight CircuitWorkouts

Custom Music Interval TrainingSystem

• Press PLAY to Make More and Work Less!

• A Turnkey Music Interval Training System Built SpecificallyFor Group Exercise That’s Guaranteed to EXPLODE YourFitness Boot Camp Business And Deliver The Best Results-Producing Workouts Of Your Clients’ Lives!

• Your 5-Disc Set Includes:

Disc 1- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Funk, Hip-Hop, andHouse Music

Disc 2- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Latin, Minimal, andOrchestral Music

Disc 3- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Pop, Reggaeton,and Rock Music

Disc 4- 3 Unique 50-10 Five-Exercise Circuit Soundtracks: Featuring Rock/Hip-HopFusion, Techno, and World Music

Disc 5- 3 Killer Audio Interviews with Top 6-Figure Boot Camp Trainers who use WorkoutMuse and The Complete Boot Camp Dynamite Training Manual

For more info, please visitwww.bootcampdynamite.com

Custom Music Interval TrainingSystem

For more info, please visit www.BootcampDynamite.com

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