optimal fat loss training

Prowler push x 50y

Alt, Squat curl press x 25

Ab Wheel x 25

Burpees x 25

Inv Row x 25

total body fat loss conditioning

Walking Lunge x 50

Curl press x 25

Chin up x 25

KB Swing x 25

DB Floor Press x 25

Shoulders - Chins - Abs - Squats

Laterl Raises x 15
OH Presses x 15

Ab Wheel x 15
Chin Ups x 15

Pitcher Squat x 15
Squat Jumps x 15

Chest - Back - Hips

DB Fly x 15
DB Bench x 15

Rev DB Fly x 15
DB Row x 15

Step up x 15
KB Swing x 15

x 3-5 sets

Saturday killer workout

Squat => alt. Press x 10ea

Chin Up x 15 - 25

Helicopter Pushup x 8ea

Band Rower x 25

Slide Climbers x 25 ea

Burpee x 5 / Jog 25 y / burpee x 5

Hard body workout

Jump rope x 60s
Squat jump x 20
curl press x 20
curl up x 20
band rower x 20
KB swing x 20

jump rope x 60s
DL x 20
MB slam x 20
BB twist x 10ea
Burpee x 20
slide climber x 20ea

Chins - Slams - Shoulders - Squats

Chin up x 10
MB Slam x 10
SA DB OH press x 10
1/2 get up x 5ea
Front squat x 10
Pitcher squat x 10ea

Sexy back - trim butt - toned arms

DB Floor presses x 10
Pushups x 10
face pull x 10
inv row x 10
Deadlift x 10
KB Swing x 10

x 5 sets

Metabolic circuits

warm up

60 y Prowler shuttle
Push Up x 15
Inv row x 15

LEFT DRILL
Pull Up x 10
Push Press x 10

Jump Rope 90 seconds

KB Swing x 20
Squat jumps x 20

repeat x 3 sets

Total body burn

Warm Up



Jump rope 30s



DB Floor Press / Chin Up / OH Squat

x 10 ea



Jump Rope 60s



Dead Row / Alt. OH Press / Push Away s

x 10 each



Jump Rope 120s



Bicep Curls / Band Press downs



Jump rope 180s



Burpee / Swing



x 10 each



Jump rope 120s



DB Floor Press / Chin Up / OH Squat



x 10 ea



Jump Rope 60s



Dead Row / Alt. OH Press / Push Aways



x 10 each



Jump Rope 30s



Bicep Curls / Band Press downs



x 10 each

Hardcore cardio + hardcore strength

Prowler x 50y

bench dip x 20
push up x 20
DB bench x 20

Lunge x 5o y

DB rev fly x 20
DB face pull x 20
Inv row x 20

Prowler x 50y

side raises x 20
DB OH press x 20
Wall ball x 20

Lunge x 50y

DB pullover x 20
Chin up x 20
MB Slam x 20

Jump rope x 60s
PB Climber x 10ea
Jump rope x 60s
Curl up x 10
Jump rope x 60s
Supine twist x 10ea

Prowler - Shoulders - Chinups - abs

warm up

Prowler sprints x 50

Split Squat => OH Press
Chin Ups
Slide Climberss

x 10 each

--------------------

Prowler x 50 y

KB Swing
Shoulder circuit
Chin Up
Curl Ups

x 10 each

Lose the fat, feed the muscle

Warmup

LEFT DRILL

Lateral Lunge w/ toe touch
Cable Push
Cable Row & Reach
Supine Twists

x 10 each

x 3 sets

----------------

LEFT DRILL

Rotational Squat Jumps
Push Ups
Inv Row
Lateral Planks

x 10 each

x 3 sets

Saturday post Hallween Workout

150 yard shuttle

Step Up x 12
KB Swing x 12

10 minutes

150 y shuttle

Rev Lunge => Row x 12
PJ => Push Up x 12

10 minutes

150 yard shuttle

Alt. Squat Curl Press x 8 ea
Chin up x 8

150 yard shuttle

Squat thrust x 10
Push aways x 10 ea
Slide Climbers x 20ea

Burpee x

Cardio - Bi's - Tris - push - pull

Warm Up

Prowler 60 y shuttle

Seated Hammer DB Curl x 15
Seated DB Curl x 15
Seated DB ealbows out curl x 15

CG Press downs x 15
Press downs x 15
UH Press down x15

Prowler 60y shuttle

Rev DB Fly x 15
DB Row x 15
Inv Row x 15

INc. Chest fly x 15
Inc Chest Press x15
Push Up x 15

Prowler 60y shuttle

chins, presses, hip & glutes

Warm up

-------------------

MB Slams x 10
Band Swims x 10
Chin up x 10

Shuffle 25y ea

SHE - BL x 10
Step Up x 10
KB DL x 10
KB Swing x 10

Shuffle x 25y ea

DB LAteral raise x 10
DB Alt OH Press x 10
DB OH Press x 10
MB CHest pass x 10

shuffle 25y ea

Lateral lunge w/ toe touch x 10 ea
Str8 Leg curl up x 10
Heel taps x 10
SL Bridges x 10ea

Slim Shape & Tone

Warm up

Spidey's
inchworms
lateral lunge=cross over lunge

----------------------

jump rope
20s on : 30 off x 3 sets

Wide grip push up x 10 - 15
CG Push up x 10 - 15
Stagger Push Up x 8 ea
neg Push up x 5

Jump rope
30s on : 30off x 3 sets

BW Squat x 10 - 15
Toe Squat x 10-15
Sumo Squat x 10-15
Squat Jump x 10 -15

jump rope
45s : 30s

Mtn Climber x 10 ea
Squat thrusts x 10
Alt. Hand => Toe crunches x 10 ea
High knee Run x 50 yards

jump rope
60s : 30s

alt. band rows x 20 ea
roll outs x 10
facepull x 20
prone cobra x 20

Saturday burn - optimal body bootcamp

Str8 leg curl up x 15
Prone jackknife x 15
Ab Fwd ball roll x 15
Prone Cobra x 15

------------------
MB Wood chop circuit x 10 each

-----------------
Sprint /Jog x 300 yards

-----------------
Pitcher squat x 10
Push Up x 10
Step Up x 10
inv row x 10
Curl press x 10
Chin up x 10

total body conditioning for rapid fat loss

DB Curl Press x 15

Chin Up x 15

KB Swing x 15

DB Floor Press x 15

Dead Row x 2+2x5

Sprint x 25 y /4 pt line hop / sprint 25y / prowler x 25y

Q & A - Body weight Exercise by the "Optimal Couple"

Q: I'm a female seeking to lose weight but do not weant to lifts weights. I am a former College athlete and when we used to train for lacrosse, I used to get a little bulky. In other words my body type gains muscle and when I lift weights I tend to look a bit bulky. Do you have any advice on losing weight without lifting weights? I would prefer to just do body weight dtuff. I have access to a gym to use other equipment like stability balls, medicene balls, etc... Can you hgelp me out?

A: First of all I understand your frustration with becoming too "bulky". However, I do have to state that in order to lose fat - your body needs to have lean body mass (muscle).

I also think it is possible to achieve your goals without lifting weights, although your body weight is a weight right?

To answer your question, what you could do is pick a sequence of body weight exercises and crank them out in rapid succession.

Instead of going on and on and typing out what you have to do check the videos out below (they are actually of my wife and myself - I know she puts me under the table by far).

Enjoy -





JZ

Chest , back, hips & Glutes

DB Floor Press x 20
Inchworm=>Push Up x 15
Burpee x 10

x 15 minutes
-------------------

KB Swing x 20
Inv Row x 15
Deadlift x 10

x 15 minutes

----------------
Tabata

Slide Climber

Abs, arms, presses, chins, & quads

prowler x 25 y

slide push aways x 10ea

Sprint x 25y

DB Curl Press x 10

4 pt line hop

Chin Up

Backward sled drag x 25y

Squat Jumps

tabata day - yippee!!

4 qtrs

1. - Burpee tabata

jog 3 min

2. - Swing tabata

jog 3 min.

3. - sq=>pr tabata

jog 3 min

4. - Fast slide climbers tabata

TGIF - you pick it

Your choice

do something different

Do you think doing crunches and situps for hours on end will give you that ripped set of six pack abs?

If you think so , I've got some upsetting news for you...

In the Guinness Book of World Records, world record holder for the most situps done in a 24 hour period, is something like 25,000. Pretty crazy huh?

Now don't quote me on that number, but the number is something ridiculous like that. This guy must have a crazy set of Abs Right???

WRONG !!! I have seen a picture of him and guess what? Yup, you can't see his abs at all.

I guess what I'm trying to say is crunches and sit ups are not the answer.

Then what is the magic formula?

It's not rocket science, the power is in proper nutrition & effective exercise.

Your first step towards the nutrition aspect is this weeks featured article. Check it out here
"How To maximize fat loss"

As for the best ab or core workout for getting that six pack...
Check out this - no crunch core workout performed by you know who - can you say "Optimal Girl" :)

Also Don't forget to check out this weeks other updated blog posts as well
www.rocklandsportstraining.blogspot.com

AND DON'T FORGET ABOUT OUR HALLOWEEN SPECIALS...

DETAILS HERE!!!

If you have been on the fence about coming to see us for a bootcamp or sports training program - Now is the perfect time for you to come check us out - you can save a couple of bucks. Even if you know of some-one who maybe interested in getting involved in a sports training program or fitness bootcamp program - don't keep it a secret - let them know how they can get in shape and save some money too.

That's all for this week, until next time,

JZ

ps - please do me a favor and forward this to all of your family members, friends, co-workers, or teammates and let them know that they can sign up for their own copy of this newsletter at www.rocklandsportstraining.blogspot.com - the sign up form is on the right hand side as well as the bottom of the page.

Abs of steel, Push ups, lunges, rows, then some swing tabatas

PB Climber x 10ea
Curl up x 10
Heel taps x 10ea
fwd ball rolls x 10
Squat jumps x 10

x 3

-------------

Walking forward lunge x 20y
Walking backward lunge x 20y
Push Up x 20
Row & reach x 30ea

x 3

--------------

KB swng tabata

The No Crunch Ab workout!!!

Instead of doing millions crunches and seeing no results with your six pack... Try abdominal training the "Optimal Way"

The No crunch Ab workout - Featuring Optimal Girl!!!

Check it out

JZ

Sprint, jog, burpee, deadlift, pressdown, & curl

Sprint / Jog interval -
Sprint x 25 yradrs / jog 25 yards / sprint 25 yards / Jog 25 yards x 3

MB Burpee x 10

repeat sprint interval

Dead Row x 5

repeat sprint interval

Band press down x 25

repeat sprint interval

curl x 25

repeat above 3 sets

Trim your waist line, tone your arms, & tighen your core

4 point line jumps x 20

PB Crunch x 15

4 point line jumps x 20

SHE-BL x 15

4pt line jumps x 20

Bench dips x 15

4 pt line jump x 20

inv. row

4 pt line jump x 20

CG Push up x 15

4 pt line jump x 20

DBCurl press x 15

4 pt line jumps x 20

Rockland County Bootcamps - Sweat it up & Get Shredded

Sprint 25 / jog 25 / sprint 25 / jog 25

Pushups x 15

Sprint 25 / jog 25 / sprint 25 / jog 25

Alt. Lunge x 15

Sprint 25 / jog 25 / sprint 25 / jog 25

Inv Row x 15

Sprint 25 / jog 25 / sprint 25 / jog 25

Prone Cobra x 60s

Sprint 25 / jog 25 / sprint 25 / jog 25

SHELC

Sprint 25 / jog 25 / sprint 25 / jog 25

PB Climber

Sprint 25 / jog 25 / sprint 25 / jog 25

As many rounds as possible in 45 minutes

KB Swing Tabata 20:10 x 8 rounds

Rockland County Bootcamps - Optimal Fit body Nutrition Review

Heres a quick guide to help ensure you are reaping all the benfits from your workouts

Eat breakfast as soon as you wake (or 30minutes after your MNS packets!) & then every 3 hours after.

Eat a protein, vegetable & Fruit with every meal

No workout - No Starchy carbs - Only eat starchy carbs post workout

Drink 1/2 your body weight in ounces of water a day

Live or die by the 90% - 10% rule - 90% of your weekly nutrition should be SPOT ON!!!

JZ

PS- follow these guidlines and work this hard...


and you'll feel great, look great, & be in the best shape of your life!!!

Rockland County Bootcamp - Tight glutes, scuplted back, & toned arms

SHE x 10
SHE-BL x 10
SHELC x 10

Sprint / Jog x 1

Inc. DB Press x 10
DB floor Press x 10
Bench Dips x 10
Push Ups x 10

Sprint / Jog x 1

Prone DB Row x 20
Inv. Row x 20
Face pull x 20

Sprint / Jog x 1

x 2-3 sets

Rockland County Bootcamps - You Pick em

You Pick a day from the past & Hit hard

Rockland County Bootcamps - Toned abs & sexy legs

Prone Jackknife => Push Up x 6
Cable Lunge => Row x 6ea.

as many sets as possible in 12 minutes

-----------------

Squat Thrusts x 30s
Mtn Climbers x 30s
Jumping Jax x 30s
Squat juimps x 30s

rest 60s x 4 sets = 12 minutes

-----------------

PB crunch x 10
Curl Up x 10
Heel taps x 10ea
Prone cobra x 10

as many sets as possible in 12 minutes

-------------------

Tabata - AKA 4 minutes of Hell

Split Jumps - 20s : 10s x 8

Squats, Pulls, & Press

Squat x 20
Squat jump x 20
Squat hold x 20s

Sprint / Jog x 1

Chin up x15
MB Slam x 15
Inv. Row x 15

Sprint / Jog x 1

OH Press x 10
Push Press x 10
Push Jerk 10

Sprint / Jog

x 2-3 sets

Lean in 15 Part 4

Step Up
SA OH Press
KB FS
Chin Up

3 x 15
----------

SHELC
4 Pt bridge
Jump Squat

3 x 15

----------

Squat=>Press tabata

High Intensity Cardio

If you didn't do wednesday - DO IT

or as usual....

Hit a day you didn't get in this week

Lean in 15 part 3

Split Squat
Face Pull
SLRDL
DB Floor Press

3 x 15

---------

Tube Walks
Str8 Leg Curl up
Slide climber

3 x 15
--------

Sprint / Jog x 6

High Intensity Cardio

Sprint 25 / jog 25 / sprint 25 / jog 25

Pushups x 15

Sprint 25 / jog 25 / sprint 25 / jog 25

Alt. Lunge x 15

Sprint 25 / jog 25 / sprint 25 / jog 25

Inv Row x 15

Sprint 25 / jog 25 / sprint 25 / jog 25

Prone Cobra x 60s

Sprint 25 / jog 25 / sprint 25 / jog 25

SHELC

Sprint 25 / jog 25 / sprint 25 / jog 25

PB Climber

Sprint 25 / jog 25 / sprint 25 / jog 25

As many rounds as possible in 30 minutes

Lean in 15 part 2

SLDL
Chek Press
Squat
Chin Up

3 x 15

----------

SL Bridge
Heel Taps
Squat thrusts

3 x 15

----------

KB Swing Tabata

Lean in 15 part 1

Warm Up

Pitcher Squat
Push Up
DL
Inverted Row

3 x 15

------

PB Rev Hyper
Fwd Ball Roll
Wall Ball

3 x 15

-------

Sprint / Jog x 6

9/27/08 - Saturday Sweat

Str8 Leg Curl up x 10
Squat -> Press x 10
Sprint / jog x 2

-----------------------
Chin up x 10
Slide Climber x 10ea
Prowler x 50 y

---------------------

Biceps Curl x 10
Floor Press x 10
Sprint / Jog x 2

--------------------

KB Swing x 10
Step Up x 10
Prowler x 50y

--------------------

OH Squat x 10
Slide Push aways x 10ea
Sprint / Jog x 2

---------------------

Burpee x 10


....

9/26/08 -Friday happy hour

As Usual get in a day from this week you missed....

If you hit every day this week -

REST

9/25/08 - Lunge it up

Walking Lunge x 25 y
Pushup x 10
Walking Lunge x 25 y
Inv Row x 10
Walking Lunge x 25 y
Str8 Leg Curl Up x 10
Walking Lunge x 25 y
KB Swing x 10
Walking x 25 y
Sprint /Jog x 1

Repeat 3 times

9/24/08 - 21/15/9 total body burn

Chin Up
Squat - > Press
Slide Climbers

------------------

DB Floor Press
RDL->Row
4 pt line hops

-------------------

BB curls
Band Press downs

3 sets each 21 / 15/ 9

9/23 - Horizontal Limits

SA DB Press x 6-8 ea
Inv Row x 10
Sprint / Jog x 3

x 3 rounds

--------------------

Pushup=>Jackknife x 8-10
KB Swing x 20

x 3 rounds

--------------------------

Leg Circuit x 1

9/22/08 - Vertical limits

Chin up x 5
SA OH Pr x 5

Sprint / Jog x 3

x 3 rounds

--------

1/2 get up x 5ea
Ab Wheel x 10
SHE - Circuit x 6-8ea

x 3 rounds

Swing, Climb, & Yes Burpees

W/U

Jog x 4 laps

Swings x 50
Slide Climbers x 25 each
Burpees x 10

x 4 rounds

Squat Press x 10
PB Crunch x 20
Prowler x 25 y

x 4 rounds

TGIF

Hit a day you missed or...


REST!!!!

Ladder by 8 mix with running

W/U

Pitcher Squat =>OH Pr
Jog / Sprint
Pull Up
Jog / Sprint
PB Climber
Jog / Sprint

perform 3 rounds

Exercises - 24 / 16 / 8 reps each

Running - 3 lap / 2 laps / 1 lap

Chins, presses, abs & burpees

Chin up

SA OH Pr

Split Row

Slow Slide climber

Burpee


15 - 25 reps each
As many rounds as possible in 30 minutes

30 min. burn

W/U

Jog 3 laps

DB Floor Press
DL
Inv Row
OH Squat
Famers walks

15 - 25 reps ea. ex
Do each as many sets as possible in 3o minutes

Slam

Warm Up

MB Slam
KB FS
Inchworm => Pushup
Pwr step ups
DB Curl => Press

4 rounds
20/15/10/5

9/13/08 - Another Power Of 50 Baby & Then some

Warm Up

KB Swing x 50

Sprint / Jog x 1

Split Hold + Cable Row x 50

Jog / Sprint x 1

PB Crunch x 50

Sprint / Jog x 1

Pitcher Squat x 50 (25 each leg)

Jog / Sprint x 1

Slide climbers x 50

Sprint / Jog x 1

Burpees x 50

Jog / Sprint x 1

9/12/08 - Make upday

Hit a day listed this week that you have not done

If you did every day this week.....

REST up for tomorrow

OR

Run 2 -3 miles

9/11/08 - Core Stability, Burpees, & A Shuttle

Warm Up

Slide Push aways x 10ea

SA OH Walking Lunge - R x 25 y

Burpees x 25

SA OH Waking Lunge - L x 25 y

Prowler x 60 yard shuttle

As many rounds as possible in 40 minutes

9/10/08 - Ladder It Up & Run

Warm up

Half Get Up
Curl-Sq-Pr (or KB C & P)
Chin Up
Push Up

3 ladders of 5

Sprint / Jog x 1
Jog x 1

X 3 rounds

9/9/08 - 20,20,50,20,20 battle - Round 2

Warm up

DB Floor Press x 20
Pitcher Squat x 20
Slide Climbers x 50
Chin Up x 20
KB Swing x 20
Sprint/Jog x 1

9/808 - 20,20,50,20,20 battle - Round 1

Warm up

Wall ball x 20
DL x 20
Band Rower x 50
Push Press x 20
Box Jump x20
Sprint/Jog x 1

X 3 Rounds For time

30 or under and you win

9/6/08 - Saturday - Legs, Butt, and Abs

Warmup up - spidey's / inchworm / lateral lunge=>X over lunge

Jog 4 laps

Partner Up - do everything in pairs;

Prowler Push / Backward & forward sled drag x 10 minutes

KB Swing x 20 / Curl - Squat - Press x 10 x 10 minutes

Ab Circuit

PB Crunch x 20
Toe=>Sky x 20
BB Russian Twist x 10ea

x 10 minutes

9/5/08 - Repeat thursday or...

This is intended for anyone who missed class yesterday...

However, if you made it in yesterday then hit this quick circuit instead of going to Friday happy hour.

Lateral Walking lunge x 50 yards
Crab walk feet first x 25 yards
Crab walk head first x 25 yards
Burpee x 50
Sprint x 50 yards

do at least 2 rounds, but as many round as you see fit

Optimal ABs

Nick this one's for you...

Step Up =>OH Press x 10 ea

PB Mtn Climbers x 10ea
Prone Jackknife x 10

Burpee x 25

Slide Push Aways x 10ea
Slide Climbers x 20ea

Rev Lunge => Row x 10ea

PB Crunch x 10
PB Rev Hyper x 10

look to get at least 3 rounds minimum!!!

9/2/08 - Cardio Day "Optimal Style

Warm Up - Spideys / Inchworm / Lat=>Crossover lunge

Sprint / Jog x 2

Box Jump x 10

Sprint / Jog x 2

Walking Lunge x 50 yards

Sprint / Jog x 2

Wall ball x 15

Sprint / Jog x 2

As many rounds as possible in 30 minutes

see how you did - post how many rounds you did

9/1/08 - Ladder time...

Push up / BW Squat / Inv. Row / Slide Climber

40/30/20/10

sprint / jog x 1 after every round

------------

Chin Up / KB Swing / DB OH Press / Stick Crunch

40/30/20/10

sprint / jog x 1 after every round

8/30/08 - WOD - Saturday Burn...

Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge

Burpees x 25 / Prowler sprint x 50 yards / Jog x 100 yards

As many rounds as possible in 15 minutes

------------------

DB Sq =>press x 6

Pullup x 6

Push Up x 10

Deadlift =>row x 10

PB Plank x 30s

As many rounds as passible in 15 minutes

Rest Day & This weekends schedule

This weekend 8/30/08 & 9/1 - Class is on
Both classes will take place at 8am at OPTC - See you there

No scheduled workout today...


If you feel up to it get outside and go for a hike, a walk, maybe a jog... Whatever - don't get lazy. You could even go through a much needed stretching session. That's what I'll do - and boy do I need it.

For those that don't know, I have been finally going through some classes and boy let me tell you - I'm outta shape! I took 3 classes with my campers this week and planned on doing some of my traditional Olympic lifting based workouts. However, after Mondays killer workout and being as sore as I am, I kept it to just boot camps this week. I hit Monday night, Tuesday Morning, and Thursday night.

Just so every one Knows - I'm in for Saturday and Monday - both classes will be at 8am.

8/28/08 - WOD - 10 x 10 boot camp style

Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge

KB swings x 10

Push Ups x 10

Inv Rows x 10

Toe=>Sky x 10

Sprint down & Back

Perform 5 rounds aas fast as possible
------------------------------------------
Split Jumps x 10

Chin Ups x 10

SHELC x 10

DB Curl Press x 10

Stick crunch x 10

Sprint Down & Back

Perform 5 rounds as fast as possible

Trim Tone & Tighten with Rockland County Boot Camps

Do you want to look, feel and perform your very best?

Then come and try a Rockland County Bootcamp Only @ Optimal Performance Training Center...

Time to start taking action and finally get into the best shape of your life

http://www.rocklandchallenge.com/

8/26/08 - WOD - Press, Push, Jerk, & then some

Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge

OH Press x 21
Chin Up x 21
Run 2 laps

Push Press x 21
NG Chin Up x 14
Run x 2 laps

21 Push Jerks
Pull Up x 7
Run x 2 laps

8/25/08 - WOD - The Power of 50

Warm Up - Spidermans / Inchworms / Lateral Lunge=> Cross over Lunge

Push Ups / Inverted Rows x 50 each

Spint x 2

Pitcher squat / KB Swing x 50 each

Sprint x 2

Slide Climbers / Slide Pushaways x 50 total each (if you real bold - do 50 each extremity)

Sprint x 2

Barbell Curl / Band Press down x 50 each

Sprint x 2