Join us for FREE boot camp workout that will have you burning fat, gaining lean muscle and benefiting local food banks all at the same time!

What: Arizona Fitness Boot Camp’s “Can The Fat” Charity Workout

Where: Paseo Highlands Park, 3435 W. Pinnacle Peak Rd., Phoenix, AZ 85027 (just west of the I-17 on Pinnacle Peak/35th Avenue) (We will gather near basketball court)

When: Saturday, Jan. 24 from 9:00am-9:30am. Please arrive by 8:45 for proper warm-up and instruction.

Expect: Interval-based fat loss and strength training circuits using bodyweight exercises only.

Cost: FREE with donation of at least one canned food item to benefit local food banks.

What to Bring: Exercise Mat, Water and Lots of Energy. For best results, please be sure to have a small breakfast 1 hour prior to workout. Don't forget your canned food donations!

Bonus #1: Each person who donates 10 or more canned food items will be entered into a drawing for a FREE 1 MONTH MEMBERSHIP to Arizona Fitness Boot Camp!

Bonus #2: ALL participants will receive a FREE 2 WEEK MEMBERSHIP to Arizona Fitness Boot Camp!


Visit www.ArizonaFitnessBootCamp.com to learn more about our unique fitness program.

More Ways You Can Help This Special Event:

1. If you can’t attend the workout, you can still help by stopping by and dropping your canned goods starting at 8:30am.

2. Spread the word! Let everyone know about this event. Encourage them to participate, donate or just come out and watch everyone get some great exercise.

You’ve seen it done like this for years…get in the gym, get on a machine and do a bunch of exercises in a “straight set” fashion. 3 sets of this, 3 sets of that…you know the routine.

In essence, what you would be doing is performing a certain number of repetitions for that exercise, do 3 sets of them, while taking a good long breather between the sets.

For the average person trying to lose body fat and get stronger, this means a tedious workout that will not produce rapid results…in other words, it’s going to take you a lot longer to get where you want to go with your fitness goals.

Here’s the breakdown…even though these straight lined sets which cushy little breaks between sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. Stroll through your local commercial gym and take a look for yourself…you will most likely see someone doing a bench press set…take a break, get a drink of water, talk to the cute girl on the Stairmaster, then resume their bench press set.

Heck, back in the day…that would have been me! ;)

Little did I know how inefficient that “workout” was. Needless to say, this approach takes a loooooong time to complete and is hardly as effective as it could be for fat burning and muscle strength.

Try these and I promise you better results in half the time...

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and squats)

2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises.

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and again.

The 50/10 Five Exercise Circuit is a favorite…you have a “work” portion of 50 seconds followed by 10 seconds of rest and transition to the next exercise. Complete this circuit 1 to 4 times for an amazing, quick total body fat burning workout.

Exercise#1- Double-Leg (example: squat)

Exercise#2- Push (example: pushup)

Exercise#3- Single-Leg (example: single leg lunges)

Exercise#4- Pull (example: pull-up, assisted pull-up)

Exercise#5- Core (example: leg raises)

PS: There are a ton of variations you can do to accommodate any fitness level. Don’t think you can’t do something…yes, you can. There is always a variation to help you accomplish the exercise.

Here’s a workout video showing you a great circuit you can perform anytime:

I’ll be sharing some more great circuit training workouts from our “Rapid Fire Interval Fat Loss Training” boot camps in the weeks to come…stay tuned.

Fire it up!

Curtis

http://www.ArizonaFitnessBootCamp.com