Hey Weekend Warriors! On Wednesday, I asked a few very important questions in a post about: Who are you really?  What do you STAND for?  What is your mission? If you didn't get a chance to read it, take a few minutes and CLICK HERE. It may just be the most important 3 minutes of your day! Now...on to the workout! If you're unable to make it to boot camp tomorrow morning (which is going to be AWESOME...we're breaking out the battling ropes) you can give this "Weekend Warrior Workout" a go! It's a cardio intensive & metabolic workout for you to try.  It's also no joke, so feel free to tone it down if you need to!  (Lessen the number of sets or reps if you need to.) Also make sure to warm-up before and cool down and stretch really well after! Orlando Boot Camp Weekend Warrior Workout:   5 sets: (no designated rest, so rest as needed (but try to minimize rest time!) 20 Double

Happy Friday Everyone! This morning in boot camp, we did a GREAT workout from the amazing David Whitley from IronTamer.com  This is a pretty famous working in the RKC community, and is a LOT of fun! In order to do this workout, you must be pretty proficient with the Turkish Get Up movement.  If you are comfortable with it, then give this workout a shot this weekend!  It is AWESOME. We completed 2 rounds this morning, but even a single round will give you great metabolic benefits as well. The Furnace Kettlebell Workout (from David Whitley) Begin from standing with the kettlebell locked out overhead. All sets are  :45 work / :15 rest-transition Overhead lunge left Overhead lunge right Swing Kneeling windmill left Kneeling Windmill right Swing Getup to palm Left Getup to palm right Swing Full Getup left Full Getup right Swing If you need a refresher for the Turkish

In honor of 9/11 we did a workout to remember the 10th Anniversary.   I posted this so you can do it at home if you'd like.  In your best time with proper form, complete: In Honor of 9/11 Workout: 100 Jump Rope 50 Squats and press 50 Push-ups 100 Jump-Rope 50 Rows PER side 50 Bicycle Crunches 100  Jump Rope 50 Walking Lunges (per leg) 50 Sit-Ups 100 Jump-Rope 50 Burpees 50 Giant Flutter Kicks 100 Jump-Rope 11 Deck

Happy Labor Day Everyone! As promised, here's an AWESOME workout you can do today....and you won't need ANY equipment except a chair. This is a fav from a few months ago at boot camp! :-) Twisted Ladder Challenge: Complete this ENTIRE circuit at one time in your best time possible (with perfect form). Use modifications and scale when necessary.  For example as a modification for box jumps, find a chair and complete the same number os step-ups per side.  If you don't have a chair, switch to good old fashioned BURPEES! Make sure to warm-up well before you start. • ½ mile run • 10 Full Sit-ups • 40 Box Jumps (modification burpees or 40 step-ups per side) • 20 Full Sit-ups • 30 Box Jumps (use mods if necessary) • ¼ mile run • 30 Full Sit-ups • 20 Box Jumps (use mods if necessary) • 40 Full Sit-ups • 10 Box Jumps (use mods if necessary) • ½ mile run Enjoy!

Happy Friday! Here's a total body fat-burning, metabolic workout you can do literally ANYWHERE.  You don't need any equipment (other than a bench or a chair) and it's guaranteed to kick your booty! Weekend Warrior Ladder Workout:  Warm Up: 5-10 min with a light jog or  jumping jacks.   A good dynamic workout I like to use in our boot camp is: 30 sec body-weight squats 30 sec alternating reverse lunges 30 sec push-ups 30 sec sit-ups 30 sec mountain climbers Stretch out and get ready for the workout! The Workout Details:  Now that you're nice and warm.  Start with 10 reps of EACH exercise.  Once you finish 10 reps of each, complete 9 reps of each exercise. And then 8, and so on until you reach 1 repetition of each exercise!  If you are just starting out, you can use rep counts of 10, 8, 6....2.  This is a fun one :-)  Don't forget to comment below if you like the workout! Here

Hi Everyone! Hope you are having a great Friday!  I wanted to pass along this short (but awesome) workout that you can try this weekend. Sometimes the best workouts are short ones.  This is a quick total body metabolic workout that will boost your metabolism for up to 48 hours! Weekend Warrior Workout (7/22) (my Dad's b-day!) After a good warm-up, complete 3 Rounds of the following in the best time that you can! 10 Body Weight Squats 10 Reverse Lunges (10 on EACH side) 10 Push-ups 10 full sit-ups 10 Burpees! :-) 1/4 mile run When you have finished 3 rounds, cool down and stretch out well! Be sure to let me know how it goes

We do a LOT of workouts in our boot camp that are focused on creating a boost in your metabolism...not just so you can burn a lot of calories during the hour you work out, but so you can burn a LOT of calories in the 24-48 hours after you are finished working out! Here's an example of one of our metabolic boosting workouts that we did in our boot camp class on Saturday! After all....some of us did have to burn off a few extra calories from Cinco de Mayo! ;-) I modeled this after a Crossfit workout I saw a few months back and loved!  We made it boot camp friendly and had some fun with it..... Everyone did such an AMAZING job this weekend!!!  Check out their scores on the right! ---> Twisted Burpee Ladder: (completed in your best time possible while maintaining proper technique) 1/2 mile run 10 sit-ups 40 floppy burpees 20 sit-ups 30 floppy burpees 1/4 mile run 30

Ask Pamela- she did it tonight at our Orlando Boot Camp!   Here's what I saw on my Facebook page when I got home from boot camp... I LOVE getting these kind of messages!  Our Orlando boot camp workouts will challenge you to work hard and do the best you can do... and in return, you will be a part of something very special and are guaranteed to achieve AMAZING RESULTS!  Our boot camp workouts are designed with a wide mix of high intensity interval training, strength training, core training, cardio, and flexibility.  Our workouts integrate every component of a complete fitness program that you need....and it's all rolled into one boot camp! The best part about our workouts is not only the amount of calories you burn while you are IN class, but our workouts are structured to maximize your fat loss and calorie burn for 24-48 hours AFTER you LEAVE our boot camp!!!  Just so you don't

Hey Everyone! Come on out and join us for a FREE boot camp workout!  We will be collecting canned foods for the Homeless Emergency Project!  Come out and help support the local community! Please bring a can or two of food for admittance to camp! When: November 20th at 9 am Where: Blue Jacket Park, Orlando (by the fountain) What to bring: water, a towel, and an exercise mat (if you have one!) We will be doing a 50 minute fat burning and muscle toning workout- perfect right before Thanksgiving! :-) Please feel free to invite your friends!! You can RSVP for free on meet-up.com by clicking HERE! Thanks so much and hope to see you