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In this episode of Boot Camp FX television you're going to see some great exercises to build your arms, shoulders, chest, back and abs.

Exercise Description and Sample Workout Below:

The first exercise sequence you'll see is the front lever pull up super set.

Extend your legs and hips straight up and out as high as possible and pull yourself up toward the bar.

Repeat until you reach momentary muscle failure. Immediately begin pull ups with a knee lift after the front lever pulls. Go to momentary muscle failure.

The next exercise in this super set is the static "L" pull up. Pull yourself up as high as possible while keeping your body in the "L" shape.

The final exercise in the front lever super set is the static pull up with knee lift. Stay as high as possible in the up position and pull your knees up and toward your chest. Repeat to momentary muscle failure.

This will be an advanced circuit for many people. Do your best and strive to improve in some way, everyday.

The next exercise is the static pike.

Lift yourself off the ground or floor by pressing your shoulders toward the ground and keeping your head and chest high. Hold to momentary muscle failure.

The final exercise is the Hindu push up (and 1/2).

Begin by elevating your legs and performing a Hindu push up with your hips high and "swoop" your chest down toward the ground.

What makes this exercise different than the original Hindu is that instead of pushing up and out to the starting position after the descent, instead you reverse the motion body and drive using your chest and shoulders.

Sample Workout:

Exercise #1 - Perform the "Hindu and 1/2" to momentary muscle failure then without resting begin exercise #2.

Exercise #2 - Perform the "Static Pike" to momentary muscle failure then without resting begin exercise #3).

Exercise #3 - Perform the "Front Lever Super Set" then without resting begin exercise #4.

Exercise #4 - Sprint 400 Meters.

Repeat this circuit as many times as possible. Time limit is 15 minutes.


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In this video you'll see 3 weird pull up exercises to develop muscular strength, coordination, core strength, and stamina.

Many people mistakenly believe that you need to go to the gym to get in great shape. However, the ability to move and control your own body weight should be a prerequisite before integrating machines, dumbbells, barbells or other devices into your fitness program.

The first of the three pull ups exercises you'll see in this video is the typewriter.

This exercise is very challenging for most people. Pull yourself up toward one hand and maneuver over toward the other side of the bar while keeping your head as high as possible. Descend and repeat.

Some people choose to do this with straight legs. Others prefer to bend the knees or even slightly extend out. Beginners can do this from a low bar with feet on the ground.

The next pull up variation is the combat pull up. Raise your legs up to the bar and either rest the soles of your feet on the bar support (hard) or hook your feet over the bar. Pull your torso up as high as possible then repeat until you reach momentary muscle failure.

The next pull up variation is the jumping pull up with lateral leg raise. This should be easiest of the three exercises because, when done properly, you can take advantage of the momentum built from your jump and initiate your leg raise simultaneously.

Bonus exercise: Sprints! Always a top conditioning exercise.

Sample Workout:

Exercise #1 - Typewriter pull ups: Perform as many reps as possible then immediately begin combat pulls (exercise #2).

Exercise #2 - Combat Pull: Perform as many reps as possible

Exercise #3 - Sprint 100 meters.

Exercise #4 - Jumping pull ups with Lateral Leg Raise: Perform as many reps as possible (up to 10).

Repeat this circuit 10 times and record your time to completion.

Your comments below, "likes", subscribes or FB shares are all welcomed and appreciated :)

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Here's another muscle building, fat loss workout for you!

We'll be super setting multi-joint exercises with abs isolated exercises.

PERFORM ALL EXERCISES BACK TO BACK with minimum rest between movements.

After completing all 10 moves, rest 1-5 minutes.

REPEAT for as many rounds as possible in 30 minutes.



1. A. "Typewriter Bike" - perform as many repetitions as possible until you reach momentary muscular failure. (abs and core exercise)

1. B. "Planche Pull Ups" to momentary muscular failure


2. A. "Alternating KettleBell Press" 10 reps

2. B. "Tuck Crunch" 10 reps (abs and core exercise)


3. A. "Asian Squat" 10 reps

3. B. "Toe Touch Crunch" 10 reps (abs and core exercise)


4. A. "Combat Push Ups" 10 Reps

4. B. "Mountain Climber" 10 reps (abs and core exercise)


5. A. "Slam Ball" 10 reps

5. B. "Medicine Ball Leg Raise" 10 reps (abs and core exercise)

In this episode of Boot Camp FX Television you'll get a two exercise fat burning, upper body workout utilizing bodyweight and kettlebells for resistance.

The first exercise is the "3 to 9 Hanging Leg Swing". You can either pull yourself up and perform the leg swings or hang from the bar with straight arms. You'll get more BICEP WORK if you stay UP while performing this exercise.

The next exercise is the kettlebell alternating swing.

In today's episode of Boot Camp FX Television you get an insane lower abs focused workout -- with bonus upper body training included free of charge. :)

Try this upper body and abs workout today:

Perform all exercises back to back, with no rest between movements.


10 Pull ups
5 Hanging Circular Leg Raises (each direction)
10 Lebert Dips
10 Lebert Equalizer Straight Leg Raises
10 Push ups with Hug
10 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

8 Pull ups
4 Hanging Circular Leg Raises (each direction)
8 Lebert Dips
8 Lebert Equalizer Straight Leg Raises
8 Push ups with Hug
8 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

6 Pull ups
3 Hanging Circular Leg Raises (each direction)
6 Lebert Dips
6 Lebert Equalizer Straight Leg Raises
6 Push ups with Hug
6 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds



4 Pull ups
2 Hanging Circular Leg Raises (each direction)
4 Lebert Dips
4 Lebert Equalizer Straight Leg Raises
4 Push ups with Hug
4 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

2 Pull ups
1 Hanging Circular Leg Raises (each direction)
2 Lebert Dips
2 Lebert Equalizer Straight Leg Raises
2 Push ups with Hug
2 Partial Push Ups
Run 200 Meters
Rest 10-90 Seconds

Record the time it takes you to complete this workout. Try to improve your speed without sacrificing form.

TRAIN:

3 Kettlebell Workout Exercises:

In this episode of Boot Camp FX Television you will see three different kettlebell exercises.

1. first exercise is a weighted pull up using kettlebells for added resistance.
2. second exercise is kettlebell press and single leg squat combo.
3. third exercise is an alternating kettlebell press.

Killer Kettlebell Workout Description:

Perform 10 pull ups followed by 10 kettlebell presses.
Run 400 meters.
Rest 10-60 seconds.

Perform 8 pull ups followed by 8 presses.
Run 400 meters.
Rest 10-60 seconds.

Perform 6 pull ups followed by 6 presses.
Run 400 meters.
Rest 10-60 seconds.

Perform 4 pull ups followed by 4 presses.
Run 400 meters.
Rest 10-60 seconds.

Perform 2 pull ups followed by 2 presses.
Run 400 meters.
Rest 10-60 seconds.

Repeat this cycle twice.

Record your start time and finish time. Perform this workout every other day for 2-weeks. Attempt to complete the workout faster each time while maintaining good form.

There are two kettlebell press exercises shown here. Choose the more challenging of the two options -- that you are able to complete with good form.

Pressing kettlebells while balancing on one leg is the more challenging exercise. One option is to perform 5 on each leg, then 4, then 3 etc.

Another option is to perform alternating presses. Do 20 total repetitions (10 on each arm).

If you have questions or comments about this workout please feel free to leave a comment here.

EAT:

In this episode of Boot Camp FX Television you'll also hear from Dr. Brian Wansink. He has some more great nutrition tips in this video.

SUCCESS:

And at the end of this video you'll hear from the newest Fullerton Boot Camp FX success story. Rich got serious this month and he's lost an amazing 20 pounds in just 4-weeks!

If you found this information valuable please click the like button below or leave a comment.

It's easy to do and no registration is required.

EXTRA CREDIT:  If you leave a comment, rate the episode on a scale of 1 - 10. If your rating is less than a 10, help me out by letting me know your recommendations for improvement so I can make every episode a "10"!

Thank you for watching!

It's Thursday and I have a great workout for you today!

I visited BEAUTIFUL Mt. Baldy for the first time on Sunday and decided to make it a WORKOUT -- not a "hike".

Let me explain.

To me, hiking is just walking SLOWLY while carrying GOOFY ski-poles.

Fortunately, I'm into speed, so I persuaded my buddy to do interval SPRINTS up the long trail  with me.

Best of all, we filmed one of the final sprints and posted the STUNNING video above.

In this episode of Boot Camp FX TV you're going to see my 15 BEST ABS exercises [1:16] and get weight loss tips for eating out [4:30] from Dr. Brian Wansink.

PRESS PLAY NOW.

Interval Sprint Workout:

Sprint 60 Seconds.

Walk 2 minutes.

Sprint 50 Seconds.

Walk 2 minutes.

Sprint 40 Seconds.

Walk 2 minutes.

Sprint 30 Seconds.

Walk 1 minute.

Sprint 20 Seconds.

Walk 1 minute.

Sprint 10 Seconds.

Walk 1 minute.

REPEAT.

Last but not least, I did this sprint workout in my Vibrams.

Positives:

They feel amazing and I felt like an animal :)

Negatives:

I had to watch EVERY step I took up the mountain because the sole protection is no match for million-year-old mountain and sharp rock. 

Still, I highly recommend them to everyone.

Keri is getting ready for her wedding!

Yesterday, "Keri" (name has been changed to protect her from embarrassment) sent me an email asking me a question that I think you need to hear.

I'll tell you what that question was in just a sec ...

Incidentally, I am a nutritionist. I completed accredited course work in human nutrition at Fullerton College and have an incessant drive to learn and give the BEST body transformation advice.

With that said, I AM NOT an R.D. (REGISTERED DIETITIAN). The Commission on Dietetic Registration of the American Dietetic Association awards the "Registered Dietitian" credential to those who pass an exam after completing academic coursework and a supervised internship.

So, back to Keri...

She asked me for help finding a "nutritionist". Why? Her goal is to lose more weight for her upcoming wedding. Since the real goal is weight loss, the first step to make that happen really should be to measure her current body composition.

I recommend this company to measure body composition:

http://bootcampfx.com/bodyfat <--link to "Get Dunked".
 
I have no affiliation with them -- just heard good things from other BCFX members.

Keri can track her progress weekly, bi-weekly, monthly or bi-monthly.

I recommend bi-weekly body composition assessments.

She also wants a nutrition/meal plan to determine the number of GRAMS of protein, carbs, fat etc., that she needs during a typical day. Here is a great, FREE resource that does exactly that:

http://bootcampfx.com/dietitian

BUT....

Will knowing the number of GRAMS of nutrients she should be consuming with each meal be very useful?

Is she going to walk around with a food scale in her purse and WEIGH every-single-thing she eats?

If she wants to do that, great.

However, I believe that Keri can benefit from some EASIER, simpler solutions.

Chip and Dan Heath are brilliant psychologists and authors of the book, "Switch: How to Change Things When Change Is Hard". They suggest that you should focus on simple, daily progress -- this approach often works better at creating long lasting body change.

Below is a SIMPLE fat loss plan and behavior change tips that will help Keri lose more fat simply, daily and easily.

It works every time ... 

SECRET FAT LOSS MEAL PLANS

http://curtisludlow.com/Fat-Loss-Program.html

SECRET FOOD CONSUMPTION, BEHAVIOR CHANGE TIPS

Brian Wansink, Ph.D. Stanford, is the lead author of over 100 academic articles and books on changing eating behavior. He is author of the book, "Mindless Eating". Below are some simple solutions that he says AUTOMATICALLY change eating behavior, positively.

1. Eat your meals on smaller plates.
2. Use TALL, skinny drinking glasses.
3. Eat under natural light, not candle light.

How and why do these simple tricks work?

Dr. Wansink explains in this VIDEO.

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1. 400 meter run 2. Pull up with leg raise 3. KB swing squat and press 4. Split squat jump 5. Standing KB press 6. Push up to jack knife 7. 90 degree leg swings Perform each exercise to muscular failure.

Complete 3 -6 rounds as fast as possible while maintaining control.

Here is your Holiday body weight
workout to burn off the BBQ.

Enjoy!

Warm up 5-10 minutes.

Complete 4 rounds as fast as possible:

1. 100X Double jumps, jump rope
2. 10X Downward facing dog to push up
3. 10X Inch worm
4. 10X Burpee with 360 Jump
5. 10X Typewriter pull up
6. 400 Meter run

Cool down 10 minutes.

DISCLAIMER: As with all exercise programs, techniques, and materials related to health and fitness, you are urged to consult your doctor or other health-care professional before using any of the content, information, products, or services made available by or through Curtis Ludlow and Boot Camp FX.

===================================

Thursday the 26th

HAPPY THANKSGIVING!

Boot Camp FX is Off Duty - YOU'RE NOT :)

===================================
WORKOUT

"The Assassin"

Complete 4 Rounds as Fast as Possible

1. 100 jump rope
2. 10 push ups
3. 10 pull ups
4. 10 burpees
5. 10 inch worms with a jump
6. 400 yard run

RECORD YOUR TIME
 
ADVANCED:
Attempt to complete in less than 20-minutes.

REST:
No rest between rounds if you're advanced.
MAXIMUM of 1 minute rest between rounds.

QUESTION:
"Curtis, what if I can't do one of the exercises?"
ANSWER:
Replace that particular exercise with something that YOU CAN DO.

=================================

Friday the 27th

BOOT CAMP FX is OFF DUTY -  Enjoy your weekend!

================================

WORKOUT

"The Kris Kross"

Complete 5 Rounds.

1. Backward run 1-minute
2. Backward bear crawl 1-minute
3. Backward bounding burpee 1-minute
4. Traveling reverse lunge 1-minute

REST:
No rest between rounds if you're advanced.
MAXIMUM of 1 minute rest between rounds.

ADVANCED:
Perform in sand.

DISCLAIMER:
As with all exercise programs, techniques, and materials related to health and fitness, you are urged to consult your doctor or other health-care professional before using any of the content, information, products, or services made available by or through Curtis Ludlow.

In this video Mariella, Heike and Monica send one of their favorite Parisian friends a little message.

Press play and hear the love.

If you are thinking about starting a fitness training program but don't want to spend money and take up space in your house with a big equipment purchase, you can easily find ways to get in a workout in and around your home or in the great outdoors. By finding items that you already own or by venturing outside, you can get "green" when you're exercising too.

Any personal trainer will tell you that you don't need a bunch of fancy equipment in order to do some fitness training and get in shape. First of all, take a look around your house - you can use canned food as weights, towels as exercise mats, a stack of books as a stair, some spare rope as a jumping rope and even a chair can help you exercise at home.  

Why not take your items outside? It's much easier to jump rope (an excellent cardio workout) when you have lots of space. For any of your fitness training, being outside is better and will make you feel better - fresh air and plenty of it will increase the workout you're getting.

When you're outside, you can take your fitness training to a whole new level. Go for a brisk walk (or even a slow one) or a run and increase your workout all the more. Even if running isn't your thing, you can still walk or hike around your local area on trails or just the side walk. Take your bike to work instead of your car or just head out on a leisurely bike ride.

It's always best to team up with someone, even a personal trainer, to stick with your fitness training plan. It helps keep you accountable for your goals and your daily routines. Another green and great idea for your fitness training is to join a team for your favorite sport, such as volley ball, tennis, soccer, basket ball or any sport that you enjoy doing.

If you really want to get serious with your fitness training plan, you might eventually need some equipment. However, that doesn't mean that you need to break the bank and buy all new equipment. Check out the Internet for used equipment or local sporting goods stores for second hand goods - many cities and towns have a "bargain finder" newspaper or portion of the daily newspaper where people can sell or give away items. However, you can make do with water jugs, a chair and a stepping stool. Your fitness plan doesn't have to include a bunch of expensive equipment.

Going "green" with your fitness training doesn't have to reduce your routine or limit your work out. A fitness trainer can help you figure out ways to increase your personal training without any equipment at all. A walk around the block, a mile long run, a hike on a favorite trail, or a bike ride through town can be just as good a work out as an hour in the gym. Do what you like to do, have some fun, and enjoy your green workout. If that doesn't workout check out our personal trainer directory.

Have you ever dreamed about escaping the stress and obligations of your daily life so you could relax in a paradise setting and just focus on yourself for once?

Have you ever thought of temporarily running away to a fat camp for adults and coming back healthier and much happier? If so, then you are probably like millions of other adults today: overstressed, overweight, and just waiting for the right opportunity to put yourself first for once.


MTV has popular TV show featuring a group of kids of varying ages who had the opportunity to do exactly that. It is set high in the Pocono Mountains of Pennsylvania at a kid's camp called Camp Pocono Trails.

The show follows some of the many campers staying the summer away from their friends and family to learn how to be active, eat correctly, and get their weight under control.

The kids followed for the summer had their best and worst moments of their weight loss adventures were exposed to millions of viewers.

Glimpses of other campers were also featured along the way, with many of them resonating on a very deep level with viewers around the world.

While this camp is designed for kids, it has all of the features that would entice a grown man or woman to drop it all and escape to a fat camp for adults.

Camp Pocono Trails campers enjoy scenic views of the lake, healthy meals catered to them, and all of the outdoor recreational adventures you could ever ask for.

From kayaking and hiking to more traditional strength training, water aerobics, and cardio workouts, the stress of everyday life was replaced by outdoor adventure every single day.

While the show was not a huge hit right off the bat, it has now become a huge inspiration for kids who need to take charge of their health as well as adults who are now looking into making their dreams come true at a fat camp for adults.

It continues to air on a regular basis on MTV and interestingly, it is not the actual weight loss that has caught the attention of millions of viewers. It is the personal stories of the campers who were brave enough to reveal some of their most raw, uncensored emotions on camera.

For instance, videos of some of the favorite campers continue to surface on YouTube and get hundreds of views, even now that almost four years have passed since the original airing of the documentary. The world seems captivated by the kids of Camp Pocono Trails.

The most positive result of the TV show has been all of the new interest in fitness camps for adults. While it is easier for kids to spend their summer vacation away at camp than it is for adults to escape their full time jobs, children, and other obligations to attend fat camp for adults, the idea of running away from it all to a beautiful remote location is extremely appealing.

For some people, attending weight loss boot camp has actually become a reality. They have put themselves first and made their life and their families much stronger as a result.

People want to get in shape fast.

There are no shortcuts to fitness, but high intensity fitness programs will give your body a rapid transformation. That's where boot camp fitness comes in.

Have you watched "The Biggest Loser" before? The trainers are merciless to the participants in an effort to turn their bodies into fat burning machines. Some people actually like that.

Boot camp fitness is a popular way to exercise. The coach won't yell at you unless you've paid for that type of class. In a gyms, health clubs and other types of programs, many people are turning to more aggressive measures looking for better and speedy fitness results.

Your body can handle a lot. The larger muscle groups of the legs, back, and abs will be challenged through a variety of exercises with and without weights. That is exactly what boot campers thrive on.

Basically the class combines some military PT training with squats, lunges, pushups, crunches, and cardio intervals. You could be running in place or jogging a half mile one minute and doing weight work the next. Those who are looking for a higher intensity workout thrive in  such classes.

Who is a good candidate for boot camp training? All fitness levels can participate, but check with your doctor first. On "The Biggest Loser" the contestants are constantly supervised by a physician. Before beginning any exercise program, especially one as intense as boot camp, it is a good idea to get a clean bill of health.

A good boot camp program will teach something about supportive nutrition so that all of the work done in camp is not in vain. Eating nutritionally supportive meals goes hand in hand with burning fat and reshaping your body.

We've seen the results on shows like "The Biggest Loser." Participants who were hundreds of pounds overweight have lost that weight with kick butt trainers. What about the rest of us? Does boot camp fitness really work?

Burning fat requires commitment, consistency and a burning desire to reshape the body. Boot camp programs deliver quick results, high intensity and a fast total body transformation.

Bootcamp can work for you, too!