Click here to claim your free muscle building PDF report.



MEN:

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.


Fullerton Women: Click here and Get Started with O.C. Boot Camp FX for Just a Buck!

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.

If you're looking for the BEST personal trainer in Orange County California you've come to the right spot. Let me explain.

Your ticket to FASTER fitness results is in being part of a winning team.

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

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.

By Elliott Hulse Co-Creator of Lean Hybrid Muscle
 
If you're like me, you probably want nothing more than to feel like a 'super-stud' every time you take your shirt off in public. You want to have the confidence to say, 'Boy, this sweaty shirt is chaffin' me', then reach over your shoulder and tear your shirt off like Brad Pitt in Fight Club. When you know that your pecs look like two soup bowls inserted beneath your skin, and your abs are as hard the asphalt you stand on, it's tough to keep your shirt on!  
 
Today you are gonna learn the top 5 training principles that you MUST implement in order to make your physique and performance goals... a reality. But, before I open the info-floodgates, there is something you've got to understand. Men... all men, should recognize that we are athletes and our training programs must reflect this.  
 
Even if you're a 'pencil pusher' or a 'white collar crook', the essence of your being is athletic. In order to see any type of fitness results it is essential to recognize that Squats, Power Cleans, 40 Yard Dashes and Vertical Jumps are not only for NFL Combine participants... they are for you!  
 
1. You're An Athlete By Design  
 
The foundation principle of everything that I teach all begins with one extremely powerful phrase: "We are primal beings living in a modern world"  
 
Our physical bodies have been unchanged for thousands of years. In fact, today, our bodies are an exact expression of what our ancestors were over 100,000 years ago. It is believed that it takes about 100,000 years for 0.001percent of a genome to change... so yourself and Primal Man are for all intents and purposes... the same.  
 
What has changed is how WE have chosen to live, if you can even call it that. As we have 'advanced' in technology we have regressed in physical strength and stature.  
 
We function at a much lower capacity than were inherently capable of. This is analogous to those people who buy off-road vehicles that will never see anything but concrete! You've been given the ultimate athletic tool... use it.  
 
2. Short, Hard and Intense Workouts Yield Lean, Hard and Muscular Bodies  
 
When you spend over an hour in the gym sitting on useless 'fitness machines' while you're waiting to do your 'next set'...your nervous system's primal response is to release Cortisol and Glucocorticoids - which are stress hormones, (these make you sick, sad, fat and, stupid) in response to your body thinking... "Holy Cow, we've been training for over an hour... perhaps we're being chased by a tiger and need to preserve body fat", then it begins sacrificing muscle tissue for energy! This is called The Catabolic Effect. Also, workouts exceeding 1 hour have been shown to be associated with a rapid decrease in androgen levels.  
 
This is why marathon runners look so emaciated... id much rather look like one of those Lock, Stock & Ready Sprinters with muscles rippling across their backs and abs.  
 
3. Aerobics and Cardio Training Is Boring & Ineffective  
 
Strength coach Charles Poliquin has coined the phrase "Chunky Aerobic Instructor Syndrome" (CAIS). You've seen them, they do cardio all day long... don't you think that they would be a bit leaner? Well, there is a scientific reason as to why they are cubby even though they bounce up and down on those colorful blocks all day long. In fact research has shown that aerobic instructors who taught an average of 3 hours a day maintained a body fat of 22-24% - mind you, that Olympic athletes hover around 9%.  
 
Especially with repetitive exercises like aerobics the body adapts quickly to the stimulus and ceases to respond to the stimulus. Also, you begin to become very fuel-efficient... Listen, think of a metabolism that has adapted to long treks of cardio as being a Honda... it burns very little fuel (i.e. fat) but can go miles and miles. Think of a metabolism that is roaring with increased mitochondria activity (as is present in someone who weight trains with circuits) as a Hummer, large fuel combusting metabolism!  
 
Here's Why this is so important! You want a stronger heart, without the fat saving response of long boring cardio treks. That is why I teach my clients how to do work capacity sets. We take 4-6 exercises and complete them back to back with no rest and aim to complete them all with in about 2 minutes... if your heart is not ready to pound out of your chest after that, then maybe you should visit your veterinarian!  
 
Here's a simple circuit that you can do at home - first 20 squats, then 20 lunges, then 'step ups' on a bench 10 each leg, finally do 10 squat jumps and get it all done in less than 90 seconds! Kick-ass workout!  
 
We begin every session with Plyometrics and then get right into 3-5 "work capacity" sets for upper and lower body.  
 
4. Get High on Oxygen & Sunshine  
 
Besides the fact that training on treadmills and 'sit down' exercise equipment is less effective than getting your feet on the ground and learning how to use your own bodyweight, training indoors can be detrimental to your performance and fitness results.  
 
As 'primal beings' we are in need of several vital elements and forms of energy. The suns rays are nourishing to your mind as well as body. It is well documented that those who live in the cooler northern climates that enjoy less sunshine through out the year are several times more likely to suffer from depression.  
 
Also, if you're like most Americans you work and live indoors (maybe). In fact, the average person spends 90% of their time indoors. Several health experts have propounded that our homes and workplace are the most toxic environments in our lives. Many studies have stated that toxic particles and fumes found in your home and workplace include: air fresheners, spray starch, paints, mothballs and even 'new car' smell kills more people every year than automobile accidents!  
 
So, what do you do? Train in the great outdoors! When I train my Strength Camp clients at Vinoy Park in St. Petersburg Florida, not only do we benefit from the sweet bay breeze but also the scenery is beautiful enough to give a nun spring fever!  
 
5. It's Gotta Be Fun!  
 
Drop out rates for exercise programs are almost as high as the drop out rate in my old middle school! The bottom line is, if you don't enjoy it - you wont do it. The most effective way to ensure that you stick with your training program is to change it often. This doesn't mean hop from one modality to the next before you get any results. It means stick with your weight-training program for a minimum of 90 day but change the exercises you use for each body part at least every 3 weeks.  
 
This not only keeps you interested but also, your nervous system will be challenged with the new exercises and be forced to adapt. This yields fast and long-lasting results!

Lean Hybrid Muscle

Are you a veteran gym goer and are looking for the best in Orange County health clubs?  Or maybe you have never set foot into one of the many gyms in Fullerton. No matter your experience level, you will find that becoming a member of a club or gym can be very rewarding - or an absolute nightmare.

Take some time and make sure that you find the right gym for you. There are a lot of health clubs in Fullerton and the last thing that you want to do is to waste a lot of money on a gym membership that really doesn't suit you. How can you find the right gym for you and which of the many gyms in Orange County is it going to be?

In the first place, remember that research is key. This is an area that has a lot to offer anyone who wants to get in shape and to get more fit, but when you look at it closely, they are all offer you different ways of doing it. Most if not all of the Fullerton gyms have a web presence, and this is where you can start. What are their rates like, and what kind of services and facilities do they offer? Which ones seem like they would be perfect for you and which ones seem like a mismatch?



Remember to find a gym that is going to be convenient to you. You can get so caught up on finding the gym with the right facilities that you choose one that takes you a half hour out of your way! While some people can make that commitment, remember that finding a gym that is close to where you live and work can make it much more likely that you will actually go.

When you are looking to join a gym, remember that you need to consider what facilities you absolutely need and which ones you can live without. Most gyms will have the normal mix of stair steppers, recumbent bikes and elliptical machines, but how much do you need a racquetball court? Are you looking for fairly intensive or sophisticated weight machines, or do you feel as though you need a wide variety of free weights or maybe even kettle bells to get the full workout that you are interested in.

Have you considered a fitness boot camp? This type of membership will give you the benefits of personal training at much lower investment.

Finally, make sure that as you look complete your search for the perfect O.C. gyms, that you pick one that will serve and let's you try them out risk-free. It is important to make sure that you can find a gym that you feel comfortable in. Make sure that the staff friendly and makes you feel like family.

One more important point; make sure that the club culture of the gym members are a good match for your personality. Some people love to chat while they work out, while others simply want to get the job done. Take some time and make sure that you look into a gym that makes you comfortable.

If you are looking for the perfect orange county health clubs, you will find that there are a number of different options open for you. Weigh your options, consider a fitness boot camp,  find the one that suits you best and enjoy a healthier lifestyle today.

In this short video from the Tavis Smalley show Will Smith talks about success.