We're back again for another Chanhassen Boot Camp FREE Workout Video of the Week!

We changed up the format a bit after the break and our Look Great at the Lake Boot Camp members are LOVING IT!

Now, don't get nervous. High-intensity Interval Training (HIIT) and Workout Muse custom interval soundtracks are still at the core of our boot camp workouts. There simply is no better way to train for efficient and effective fat loss, body toning, and getting ****** sexy!

I've introduced "Phase Training." Phase Training is pretty much what it sounds like; we'll be sticking with a certain training protocol for a set period of time (phase). For example, a training protocol would be 50:10 5-exercise circuits or 20:10 Tabatas.

Each training protocol affects the muscular, cardiovascular and energy systems differently. By using multiple protocols, we can maximize results and limit plateaus.

Previously, the boot camp schedule was structured where Monday was 20:10 Tabatas day and Friday was 50:10 5-exercise circuits. Wednesdays, we mixed things up with other protocols. This methodology has proven extremely effective , as so many of you know. Not only does it provide a variety of training stimuli to the body systems mentioned above, it also helps to keep things fresh for the mind.

Now, we're incorporating an even more specific and deliberate training program that has a more long-term approach. Rather than always incorporating multiple training protocols in a week's time, we're going to focus a period of time (approximately 2-4 weeks) to just ONE training protocol per "phase." The results will be even more amazing than what we're currently seeing!

Phase training is something I've used for many years with my own training starting way back when I was bodybuilding. As a bodybuilder we would have certain phases where building up strength was the number one goal. Then we'd use that strength to maximize muscular development (which also increases metabolism). Finally, we'd move into a phase where we'd use all that extra muscle to burn maximal fat calories and get as lean as possible for a competition. We do the same thing when we train athletes. They have off-season, pre-season, in-season and post-season training.

Of course, phase training gets a little more complicated than that brief description (and for fitness nerds like me it's fun to program), but you get the gist. The question is, how do we apply it to the general population who are not getting ready for an athletic season or event; the folks who just want to look and feel their best ALL THE TIME?

The answer is pretty simple actually.

We take the proven HIIT training protocols that we use today (50:10, 30:30, 20:10, 40:20, etc.) and plug them into specific and deliberate phases that last approximately 2 - 4 weeks. To take it one step further, we choose exercises that are best suited for those phases and we learn to "master" them. By mastering an exercise, you can perform it at a much higher level thus producing even greater results!

Believe me my friends, as far as awesome boot camp workouts that produce astounding results...you ain't seen nothing yet!!

Oh, in case you're wondering, our first phase is 30:30 5-exercise circuits. I've chosen this for a few reasons:

* Coming off a restoration week our bodies are fresh and ready to really get after it. 30:30s done right are meant to be hard and heavy. They focus on strength, power and hypertrophy (muscle growth). You'll be selecting extra heavy weights with a goal of achieving 6 - 15 reps. The 30 second rest will be necessary to recover and perform the next exercise at the desired level.

* We have A LOT of new people that started this week. 30:30s can also be used really well to train in a new group of people. The 30-second rest period is less "chaotic" for transitions. New members will be able to comfortably integrate themselves into our current program.

* Summer is coming! We need to pack on a few extra pounds of that wonderful fat burning machinery - muscle - so we can shed some more of that winter layer ???

OK. Enough talk. Let's see some action!
30:30 5-exercise Circuit
Perform each exercise in the circuit for 30 seconds followed by a 30 second rest and transition. Be sure to select a resistance/exercise variation that limits you to 6 - 15 reps per 30 second set.

Exercise 1: Sumo Deadlifts

Exercise 2: Push-up Hold Variation

Exercise 3: Burpee Variation

Exercise 4: Horizontal / Wide Row Varition

Exercise 5: Side Pillar Variation

And, don't forget the finisher!

Finisher: Speed Squats

Perform as many reps as possible in good form for 20 seconds followed by a 10 second rest. Repeat 8 times for 4 brutal minutes. :-)

See the workout video at: http://tinyurl.com/y3ba5qv

Now, GET AFTER IT!

Have Faith & Take Action!

Justin Yule, B.S., CPT