Raphael Calzadilla is a certified trainer with the American Council on Exercise (ACE) and has been a personal trainer for almost 20 years. He is also a natural competitive bodybuilder, 2001 Mr. Connecticut, and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, earning him status as a drug-free professional bodybuilder. You can learn more about Raphael at his website www.fitbyraphael.com.
If you could find a workout that was relatively brief, not boring, didn’t require equipment and that could fit into your insane schedule, life would be a whole lot easier. Well, I’ve designed a boot camp workout that’s an effective, calorie-burner that you can do in your living room.
The program works your entire body and has you moving from one exercise to another in a circuit fashion with no rest.
Get ready because you’re going to sweat and you’re going to have to do some work, but I guarantee that you’ll love the results.
Perform all of the exercises in succession with no rest between exercises. After you complete the circuit, rest 45 seconds to one minute and repeat one more time. Beginners perform one to two circuits at your own pace. Intermediates two circuits and advanced, three sweat-filled circuits. The routine can be performed three to four days per week.
Warm up for a few minutes before starting the workout.
Hop and Pops - Perform five jumping jacks and then drop to the floor and immediately do five push-ups. Right back up to your feet for five jumping jacks, down for five push-ups. There is no rest between jumping jacks and push-ups. Perform a total of 20 repetitions for each. It’s okay if you need to perform a modified push-up (knees on floor).
Running in Place - Two brisk minutes
Push-ups with feet on bench or chair – Position yourself on the floor to perform push-ups but place your feet on a bench or chair directly behind you. Place your hands approximately 2 inches wider than shoulder width and perform 12-15 push-ups. If you can’t do these then perform modified push-ups with your knees on the floor.
High Knees In Place - Place your hands in front of you just below chest height and with palms facing the floor. Perform a rapid high knee motion alternating legs so that each knee attempts to hit the bottom of the hands. Do these for 30 seconds.
Ski Jumps - Stand with your feet shoulder width apart and your arms bent at 90 degrees, Bend knees deeply, lowering yourself into a squat. And launch yourself into the air to one side as if you were on a ski slope. Make sure to raise your arms above your head as you jump to generate power. Bring your arms down with knees bent as you land and make sure to land softly. Jump to the other side in the same fashion and keep repeating side to side. Perform for 1 minute.
Lunges - Stand straight with your feet together. Place your hands on your hips. Take a long step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot slowly returning to the starting position. Alternate the motion with the left leg to complete the set. The step should be long enough so that your left leg is nearly straight. Do not let your knee touch the floor and make sure your head is up and your back is straight. Your right knee should not pass your right foot. You should be able to see your toes at all times. Perform 20 reps on each side.
Alternating Russian Jump and Toe Touch - Stand with hands extended out to the sides. Then bring your right hand down in the direction of your left foot. Return to the starting position and perform the same movement on the other side (left hand towards right foot). Perform 20 repetitions on each side. This exercise is much harder than it looks. Don’t worry if you can’t kick as high as the model in the video.
Double Crunch - Lie on your back on a mat. Bend your knees until your legs are at a 45 degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed over your chest or lightly on the sides of your head. Contracting your abdominals, raise your head and legs off the floor toward one another. Return to the starting position stopping just short of your shoulders touching the floor. Perform as many reps as possible until you can’t perform another.
double crunch with arms behind head
(Click on image to view this exercise…)
Running in Place - Two brisk minutes
The Plank - Lie face down on the floor. Make sure your body is fully extended. Bring your arms to the sides of your body and rise up on the elbows (arms bent and fists clenched). At the same time make sure you’re supporting your lower body by resting on your toes. This is a static exercise. Hold the position for 45 to 60 seconds. This is an excellent exercise for upper and lower body strength, and it’s great for the abs. Just make sure your body remains rigid in the air while supporting yourself on your elbows and toes.
Bicycle Maneuver - Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45 degree angle. Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee. This can be a more advanced exercise. The lower to the ground your legs bicycle, the harder your abs have to work. Perform the movement for 60 seconds. If you have to stop from fatigue, rest 2-3 seconds and resume the movement until 60 seconds is completed. Believe me it will feel like an eternity.
Running in Place - Three brisk minutes
As a cool down, jog in place at a very low intensity for 60 seconds and then perform several stretching exercises for the upper and lower body.
Combined with sensible eating habits, this routine works – period. Do it!
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March 28th, 2011