Tuesday, June 25, 2013

Skinny Fiber Boot Camp Workout - SBC Boot Camp



Are you getting ready for the Skinny Fiber 90 Day Weight Loss Challenge? Are you having trouble figuring out where to start in terms of workout training routines?

Note: this is only for people doing the 90 day weight loss challenge.

If you haven't already before continuing onto the Boot Camp Workout try visiting The Beginners Guide To Jogging and then phase two of that How To Jog Correctly. These steps are designed to get you ready for the below workout.

Well look no further! Here is a time-tested and proven 90 day fitness program designed to help you maximize your weight loss, maintain a healthy level of exercise, and transition you into a program that you will be happy to follow long after the Skinny Fiber Weight Loss Challenge is through.

Below is the training routine program that will help you with your fitness during the 90 Day Weight Loss Challenge (WLC).

This workout program is a proprietary fitness program designed by a former Army weight loss instructor and tailored to maximize weight loss and minimize the amount of time exercising. You'll notice that this program consists of three main workouts (called blue, green, and red--think Navy, Army, and Marines)--interspersed with cardio routines on the intervening days.

So GET READY!!! We're going to get you moving, get you into shape, and help you to win the Skinny Fiber 90 Day WLC!!!


Skinny Fiber Boot Camp Exercise



Skinny Fiber boot camp exercise
Boot Camp Program designed for a high cardio, body-weight/no gym necessary, workout. This workout is time-tested and will provide the most weight loss to accompany a solid diet plan.

Weeks 1 and 2 (Prep phase)

For the first two weeks we are going to focus on two things:

1) Burning off fat

2) Preparing your body for the uphill (Weeks 3, 4, and 5)

Week 1, Day 1 (W1,D1)

This workout is called "Blue":


Lose weight fast with exercise 







-30 mins A.M. stair steps
-1 Hour P.M. workout:

3 sets of:

-Max pushups 1 minute
-Max sit-ups 1 minute
-Max dips 1 minute
-Max pull ups (or arm hang if max pull ups = 0) 1 minute

10 mins. cardio (bike, light jog, or swim)

2 sets of:

-Max pushups 1 minute
-Max sit-ups 1 minute
-Max dips 1 minute
-Max pull ups (or arm hang if max pull ups = 0) 1 minute

10 mins. cardio (bike, light jog, or swim)

1 set of:

-Max pushups 1 minute
-Max sit-ups 1 minute
-Max dips 1 minute
-Max pull ups (or arm hang if max pull ups = 0) 1 minute

16 mins. cardio (bike, light jog, or swim)

W1,D2 = Blue cardio

30 mins A.M. stair steps

1 Hour of cardio (bike, light jog (including walk intervals if necessary), or swim)

W1,D3

30 mins A.M. stair steps

Blue (see above)

W1,D4

30 mins A.M. stair steps

Blue cardio (see above)

W1,D5

30 mins A.M. stair steps

Blue (see above)

--

W2,D1

This workout is called "Green":


Skinny Fiber Boot Camp Workout 







35 mins A.M. stair steps

1.5 Hour P.M. workout

6 sets of:

-Max pushups 1 minute
-Max sit-ups 1 minute
-Max dips 1 minute
-Max pull ups (or arm hang if max pull ups = 0) 1 minute

20 mins. cardio (bike, light jog, or swim)

3 sets of:

-Max pushups 1 minute
-Max sit-ups 1 minute
-Max dips 1 minute
-Max pull ups (or arm hang if max pull ups = 0) 1 minute

20 mins. cardio (bike, light jog, or swim)

4 mins. of burpees

10 mins. cardio (bike, light jog, or swim)

W2,D2 = Green cardio

-45 mins A.M. stair steps
-1.25 Hours of cardio (bike, light jog (including walk intervals if necessary), or swim)

W2,D3
-Green

W2,D4
Green cardio

W2,D5
-Green

--

Weeks 3, 4 and 5 (The Uphill) -- The goal of these three weeks is going to be one thing and one thing only: BOOSTING METABOLISM!


Lose weight fast working out Fat loss dieting

 W3,D1
-Blue

W3,D2
-Blue cardio

W3,D3
-Green

W3,D4
-Green cardio

W3,D5
-Blue
--

W4,D1
-Green

W4,D2
-Green cardio A.M.
-Blue cardio P.M.

W4,D3
-Green

W4,D4
-Blue cardio A.M.
-Green cardio P.M

W4,D5
-Green

-
W5,D1

This workout is called "Red": 


Total fat loss with working out








45 mins A.M. stair steps

1.25 Hour P.M. workout

Boot Camp Workout
6 sets of:

-Max pushups 1 minute
-Max sit-ups 1 minute
-Max dips 1 minute
-Max pull ups (or arm hang if max pull ups = 0) 1 minute

20 mins. cardio (bike, light jog, or swim)

3 sets of:

-Max pushups 1 minute
-Max sit-ups 1 minute
-Max dips 1 minute
-Max pull ups (or arm hang if max pull ups = 0) 1 minute


9 mins. of burpees

10 mins. cardio (bike, light jog, or swim)

W5,D2 = Red cardio

-60 mins A.M. stair steps
-1.5 Hours of cardio (bike, light jog (including walk intervals if necessary), or swim)

W5,D3

Red

W5,D4

Red cardio

W5,D5

Red
--

Weeks 6, 7, 8, and 9 (The Summit) -- the purpose of these weeks is to prepare your body for the long-runs that will occur during the downhill. All of the work that you will have made leading up to this will provide you a great starting point to these exercises. But, it will take a lot of mental fortitude to push through these four weeks. Each week will involve trying to raise your max after every week. And they will be the same work outs each week as follows:

W6-9,D1, 3, and 5

Alternate Blue, Green, Red

Get fit Lose Weight Healthy Boot Camp Workout

W6-9,D2 and 4

Alternate Green cardio, Red cardio
Boot Camp Excerise
Lose fat fast Lose fat with diet and excerise

--

Weeks 10, 11, and 12 (The downhill) -- the purpose of these weeks is to work on shedding those last pounds, focusing on cardio vascular fitness and moving away from the muscular (metabolism) boosting workouts of the Uphill and the Summit.

Week 10

3 x Runs:

-Short run (sub 3 miles)
-Medium run with sprints and jog (sub 5 miles)
-Long run with slow jog for distance (greater than 5 miles)

Week 11

4 x Runs:

-Short run (sub 3 miles)
-Medium run with sprints and jog (sub 5 miles)
-Sprint day (6 * 400 for time)
-Long run with slow jog for distance (greater than 8 miles)

Week 12

4 x Runs:

-Short run (sub 3 miles)
-Medium run with sprints and jog (sub 5 miles)
-Sprint day (8 * 400 for time)
-Long run with slow jog for distance (greater than 8 miles)



Win the weight loss challengeCongratulations! You've just made it through what was likely to be one of the hardest 90 days of fitness in your life! You should give yourself a HUGE pat on the back. Above program was designed to help you with your fitness during the Skinny Fiber 90 Day WLC. This program was a proprietary fitness program designed by a former Army weight loss instructor and tailored to maximize weight loss and minimize the amount of time doing non-productive exercise. This proprietary program consisted of three main workouts interspersed with cardio routines on the intervening days. No matter what program you did, you are SURE to be better fit, ready for your next workout, and many pounds less!

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