Body Fit Check Bootcamp

8/8/2019 Body Fit Check Bootcamp

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The

4-WeekWorkoutProgram

Createdby

JameyandTom

FormoreBodyFitCheckworkouts,pleasevisit:

www.BodyFitCheck.com


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Hi there,

Cheers for checking out our boot camp. We know that if you follow this

movement pattern for 4 weeks you will lose weight, punch out disease andoutrun James Bond. This is not some gimmicky lose 20 pounds in 4 weeksinformation product. You will lose weight, dont get me wrong, but it is hardwork. You will need to focus and commit for best results.

This 4-week program is free and effective. Please forward it on to your familyand friends.

I reckon the best bet is for you to print it out, have a read, and take theprograms to the gym.

Thanks,Jamey and Tom

Disclaimer

The Body Fit Check 4 Week Boot camp Program presented below is adocument created by the publishers of www.BodyFitCheck.com.

The author and publisher of www.BodyFitCheck.com and the accompanyingmaterials, concepts, ideas and opinions are intended to be used for education

purposes only. Therefore, if you wish to apply ideas contained inwww.BodyFitCheck.com, you are taking full responsibility for your actions.

The author and publisher are not rendering medical advice of any kind, nor iswww.BodyFitCheck.com intended to replace medical advice, nor to diagnose,prescribe or treat any disease, condition, illness or injury.

It is imperative that before beginning any diet or exercise program, youreceive full medical clearance from a licensed physician.

The author and publisher of www.BodyFitCheck.com claim no responsibility toany person or entity for any liability, loss, or damage caused or alleged to becaused directly or indirectly as a result of the use, application or interpretationof the material on www.BodyFitCheck.com.


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Outline

There are 4-weeks in the program. Each week has a daily structure table and

a movement example chart. The daily structure tables show you the dailyworkouts: We prescribe either HIIT (high intensity interval training) or funactivity. HIIT is described in further detail below.

Follow the daily structure table and look at the movement chart to see whatthe moves looks like.

Summary

Boot camp Time Totals (all 4 weeks)

3.5 hours of HIIT (high intensity interval training with mainly body weights) 1.25 hours of sprinting routines (warm up, restsprint, restrepeat) 8.5 hours of playing sports and doing enjoyable activity

Averaged (over all 4 weeks)

Two 30 minute HIITs per week One 20 minute sprint routine per week (includes warm up and rest) Just over 2 hours enjoyable activity per weekHow does that sound? I think pretty good compared to most other

programs that require strict hour long gym cardio sessions etc. Weprescribe more enjoyable activity because our goal is for adherence.

Guidelines

You probably do not know what high intensity interval training (HIIT) is so Iprepared a post on our website (HIIT Benefits). Here it is:

The Secret of High Intensity Interval Training

(HIIT)

High Intensity Interval Training literally HIITs your body fat so hard that it

ceases to exist. If HIIT were analogous to something strangely random it

would be tons of tiny Rocky Balboas upper cutting every one of your body fat

globules out.

The secret of HIIT is you being able to push your body past its pain barrier

for short periods of time.


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What is HIITA lot of people think HIIT is running sprints on a track. And it can be. But

HIIT in a more global sense of the word means to perform any movement at

maximum intensity for set intervals. If it were spoken of in regards tosprinting on a track it means you are sprinting at your bodys highest intensity

for intervals of 20-30 seconds and 90 seconds rest and recovery.

HIIT is gaining popularity because of its proven effectiveness at burning body

fat while maintaining muscle mass. Many city corporates are undertaking

HIIT styled weightlifting regimens to save time, but blast fat.

I personally love HIITing with my body weight as resistance. One of my HIIT

routines is to start doing push ups and do as many as I can, then I move to

do as many pull ups as I can, then I jump up and down as many times

possible and I repeat that again and again (usually with a 20 min max). My

body is forced into places it does not enjoy. As a consequence it improves its

ability to absorb and use oxygen so that next time I can go longer, harder

and faster.

The Benefits of HIITHIIT is a proven performance enhancing, fat burning, and muscle building

workout style structure. There is no debate involved, the science is in.

In a study coming out of Canada: Groups of men and women were put on 20-

week endurance training and 15-week HIIT program. The HIIT participants

saw on average a nine fold greater decrease in adipose fat than the low to

moderate intensity groups. Or as I would put it HIIT blasts more fat with less

energy expenditure when compared to low to moderate exercise.

Your heart loves HIIT so much that it nearly jumps out of your body with joy

literally. In a German review: It was found that HIIT training improved the

mechanisms of myocardial adaptation to exercise. Meaning that your heart

got better at beating. The kicker the shorter but more intense HIIT

outperformed low to moderate exercise at doing this.

HIIT recruits your fast twitch (FT) muscle fibers to propel your body on short

bursts of strength or speed. Skeletal muscle is on average made up of 50%

FT and 50% slow twitch (ST) fibers. The ST use oxygen more efficiently

(think marathoners). On the other hand, sprinters use their abundance of FTfibers to fire and contract their leg muscles quickly and forcefully, propelling


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them forward. When you HIIT train, your body is forced to use the FT

muscles. So that when you finish a hard HIIT routine your body takes hours

to catch up (given the FT fibers are more oxygen starved). This catching

up is what makes HIIT so good at burning body fat. Two hours after you

have finished a 20-minute HIIT routine your body is still working and it burns

your body fat for this energy.

This study says it best, [...] HIIT with a specific muscle group enhanced

human skeletal muscle oxygen uptake at the onset of high intensity exercise.

But, no training effects were observed during exercise at low intensity. The

elevation was caused by larger blood flow and better oxygen extraction.

So do HIIT and your muscles and heart get more efficient. Add to

that the fact you lose fat quicker when compared with low and

moderate intensity exercise and you have a winning workout

structure.

How to Do HIITHIIT is ever increasing in popularity for one because of its effectiveness but

two for its simplicity. Anyone can do HIIT and should, anywhere. As I

mentioned above HIIT is a workout structure.

The structure is:

30-60 seconds of all out running, lifting, pushing, pulling, jumping orcombination of these;

90-120 seconds of recovery; Repeated over and over (6-12 times depending on fitness level).The definition of all out is maximum exertion measured with a heart rate

monitor. Your goal is to bring your heart rate up to 95% of its maximum ratefor 30 seconds.

What I do:

As you get fit you can modify the HIIT structure to suite your level of fitness.

For instance when I do a HIIT body weight routine I do push ups to failure,

followed by pull ups to failure and I finish with jumping up onto a bench until

I nearly fall over. That all out portion of my HIIT takes 90-120 seconds. Ifollow that up with a recovery period of shoulder press and Abs Bridge, which


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takes 90-120 seconds as well.

Running. What you should do if you want to HIIT run (assuming you

are a beginner):

I have put together some sprinting routines before, but I will summarize. Do a 2 minute warm-up run followed by 1 minute walk; Go all out running forward for 30 seconds followed by 90 second walk; Repeat the sprint walk pattern 6 times; That is a total of 15 minutes HIIT workout.Body weights. What you should do if you want to HIIT body weight

lifting (assuming you are intermediate):

I have put together some other HIIT body weights routines (here, and here,

o and this very simple 2 exercise HIIT)

Another excellent HIIT example is Our Body Fit Check Challenge (for time:

push ups, pull ups and 2.4 km run)

What I would get you to do to test out HIIT today is:

Set your watch to 16-24 minute countdown and Do squats with body weight for 1 minute, immediately followed by push ups

for 30 seconds, immediately followed by pull ups for 30 seconds

Recovery period of 120 seconds Then do jump ups onto a 50cm (or so) high bench (simply jump up and

down if you do not have a bench) for 1 minute, immediately followed

by push ups for 30 seconds, immediately followed by chin ups for 30

seconds

Recovery period of 120 seconds Repeat starting overIt is simple, but not easy. Your body is forced to work very hard. As they say,

no pain, no gain!

How to Love HIIT

For me and HIIT it is love-hate. Over the years I have learned to train for mymood and modify my HIIT structure to suit it. I can offer you some fun


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advice:

Turn you workouts into personal competitions. I routinely set my watch

to 15 minutes and when I press go I do as many of whatever exercises (push

ups, pull ups, jumps, sprints etc.) as I can in that timeframe. The key is to

document your outcomes. Then the next time you come back to do it again,

you can compete with yourself. Our body fit check is (40 push ups in 60

seconds, 12 pull ups in 60 seconds and 2.4 km run in less than 10 minutes)

try competing with me.

Change the scenery. The beauty of HIIT is its pure simplicity. You can

literally jump up and down for 30 seconds then rest and repeat and you have

done HIIT (as long as you reach full exertion and maintain for 20-30

seconds). I routinely go to the beach to do sprints. I enjoy jumping up onto

the back of my ute instead of a bench sometimes.

See the results. Nothing beats the sweet smell of satisfaction. HIIT works

and works wonders. There is absolutely no doubt in my mind that if you

follow my advice do HIIT eat right you will burn excess fat so fast!

Go out there and start using what your maker gave you. You had all the tools

you needed from birth. Push yourself, exert your body, and you will reap therewards.


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Week1DailyStructure

Week 1 Structure Movements TimeMonday HIIT Each move to failure, repeat until 30 min is up: 30 min

Abs bridges (and each side bridge)Push ups (incline, decline and normal)

Pull ups and chin ups

Tuesday HIIT Swim as far in 15 minutes then run as far in 10: 25 min

Swimming for distance

Running (preferable up hill)

Wednesday HIIT Go to failure then move on and repeat for 12 min: 12 min

Shoulder press

Bench Jump ups or jump overs

Thursday Rest zzz

Friday HIIT Do each exercise grouping (to failure) twice fortime: 35 min

1. Pull ups, push ups

2. Chin ups, incline dumbbell bench, donut squat

3. Reverse push up, barbell bench, barbell squat

4. Reverse push up (reverse grip), push up(incline), donut squat

Saturday Fun Activity Do enjoyable activity that raises heart rate:

60-120min

Mountain Biking

Sunday Fun Activity Do enjoyable activity that raises heart rate:

60-120

min

Playing in the waves, walking on the beach


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Week 1 * BODY WEIGHT Movements

Start Position Finish Position Move Name Muscle Gear

Ab bridge Abs Nil

Side Ab bridge Abs Nil

Push up variation (inclined) Chest Step

Push up variation (declined) Chest Step

Push up Chest Nil

Pull ups Back Pull up bar

Chin up (closer grip than pull

up and reversed grip)Back Pull up bar

Bench jump ups Legs

30-50cm

high bench

(improvise)


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Week 1 * FREE WEIGHT Movements


Barbell squat Legs Barbell

Squat with donut weight Legs Donut weight

Incline dumbbell bench press Chest Dumbbells,incline

bench

Flat barbell bench press ChestBarbell, flat

bench press


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Week2DailyStructure

Week 2 Structure Movements TimeMonday HIIT 2 min warm up run, 1 min walk then: 15 min

Sprinting 30 sec with 90 sec rest (repeat 6 times)

Tuesday Rest zzz

Wednesday HIIT Set the watch to 30 minutes and do the followingmoves each to failure over and over for 30 min:

30 min

Bur-pees, shoulder press, bicep curls

triceps pushes, abs bridges and bench jump ups

Thursday Rest zzz

Friday HIIT Do the following as fast as you can: (took me 17:35) 20 min

100 push ups, 50 pull ups/chin ups

25 dumbbell bench press, 50 dumbbell squat

100 bench jump ups

Saturday HIIT After a short warm up run: 10 min

Sprint in a tight spot like your bedroom back andforth, back and forth. 30 seconds effort with 90-

second rest (repeat 5-7 times).

Sunday Fun Activity Go have fun by doing something: 60 min

Golf, bike, and walk


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Bur-peesLegs, chest,

shoulders, coreNil

Ab bridge Abs Nil


Bench jump ups Legs

30-50cm

high

bench

(improvis

e)

Push up Chest Nil


Chin up (closer grip than

pull up and reversed grip)Back Pull up bar


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Dumbbell shoulder press Shoulders Dumbbell

Bicep curl Biceps Dumbbells

Tricep "skull crusher" Triceps Dumbbell

Squat (with dumbbell) Legs, lower back Dumbbell

Dumbbell bench press Chest Dumbbells


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Week3DailyStructure

Week 3 Structure Movements TimeMonday HIIT Do the following moves each to failure and repeat: 30 min

UPPERBODY 1. Pull ups then pull downs

2. Reverse push ups then back row

3. Push ups (variations) then dumbbell bench press

4. Shoulder press then front shoulder swings

120 seconds rest and repeat (1.-4.) the above;then do:

5. Dumbbell bicep curls (3 x drops sets - start with aheavy weight do as many, then drop the weight do as

many, then drop the weight again and do as many =

drop sets)

6. Triceps "skull crusher" (3 x drop sets)

120 second rest and repeat (5. -6.)

Tuesday Fun Activity Make your own triathlon at the gym (long and slow): 90 min

Long and slow 30 min row, 30 min walk, 30 min cycle

Wednesday HIIT 2 min warm up run, 1 min walk then: 15 min

Sprinting 30 sec with 90 sec rest (repeat 6 times)

Thursday Rest zzz..

Friday HIIT Do the following moves each to failure and repeat: 30 minLOWER

BODY 1.Air squats then barbell squats

2. Donut weight squats then reverse dead lift

3. Bench jump ups then bench jump overs

4. Jump lunges then agility cross over jumps

120 seconds rest and repeat (1. -4.) the above;

then do:

5. Calve raises (9 sets total) with 3-foot angle

variations - toes in, toes out, toes straight.

Saturday Fun Activity Go for a walk or play a sport 60 min

Sunday Rest zzz


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Air squats Legs Nil

Bench jump overs Legs, plyo

30-50cm

high bench

(improvise)

Agility cross overs (touching

step mid air)Legs, plyo Step

Jump lunges Legs, plyo Nil

Bench jump ups Legs

30-50cm

high bench

(improvise)

Calve raises Calves

Step (10 cm

ledge -

improvise)


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Week 3 * BODY WEIGHT Movements Cont'd


Reverse push up Back

Squat rack

with barbellor bench

press - see

photo


Push up Chest Nil

Plyo push up Chest

Small ball

(medicine

ball,

basketball

etc.)

Tricep push Triceps 2 bench's -see photo


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Pull down Back

Pull down

machine -

see photo

Back row Back Barbell

Flat dumbbell bench press Chest Dumbbells

Dumbbell shoulder Press Shoulders Dumbbells

Front shoulder lift ShouldersSmall weight

of any kind



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Week 3 * FREE WEIGHT Movements Cont'd


Reverse dead-lift Legs Barbell

Barbell squat

Legs, lower

back,

shoulders

Barbell

Squat with donut weight

Legs, lower

back,

triceps

Donut weight


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Week4DailyStructure

Week 4 Structure Movements TimeMonday HIIT 3 blocks of moves: sprint, abs, body weights do as

follows (repeat the abs and body weights x 2):

35 min

The Sprint

3 min warm up run, 1 min walk

30 sec sprint, 90 sec walk (repeat 3 times)

The Abs

1 min abs bridge, 30 sec each side abs bridge

1 min Russian twist

The Body weights (as many in 1 min each):

Bench jump overs, dumbbell squat

Pull ups, push ups, chin ups, chest press

Donut weight shoulder press

Tuesday Rest zzz

Wednesday Rest zzz

Thursday HIIT 3 blocks of moves: sprint, abs, body weights do as


35 min

The Sprint



The Abs


1 min Russian twist


Agility cross over jumps, jump lunges

Reverse push ups, push ups (all variations)

Reverse push up (reverse grip), incline dumbbell

bench press

Military press

Friday Rest zzz

Saturday Rest zzz

Sunday HIIT 3 blocks of moves: sprint, abs, body weights do as


35 min

The Sprint



The Abs


1 min Russian twist


Bench jump ups, reverse dead lift

Pull ups, push ups, pull downs, plyo push ups

Dumbbell bicep curls, triceps "skull crushers"


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Ab bridge Abs Nil


Russian Ab twist Abs

Nil but

optional use

of weight or

ball

Bench jump overs Legs, plyo

30-50cm

high bench

(improvise)

Push up Chest Nil

Bench jump ups Legs

30-50cm

high bench

(improvise)

Jump lunges Legs, plyo Nil

Agility cross overs (touching

step mid air)Legs, plyo Step


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Week 4 * BODY WEIGHT Movements Cont'd


Push up variation (inclined) Chest Step

Push up variation (declined) Chest Step

Plyo push up Chest

Small ball

(medicine

ball,basketball

etc.)


Chin up (closer grip than pull Back Pull up bar

Reverse push up Back

Squat rack

with barbell

or bench

press - see

photo

Reverse push up (reverse gri Back

Squat rack

with barbell

or benchpress - see

photo


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Week 4 * FREE WEIGHT Movements Cont'd


Tricep "skull crusher" Triceps Dumbbell



Reverse dead-lift Legs Barbell

Squat (with dumbbell) Legs Dumbbell

Overhead Press Shoulders Donut weight

Chest press Chest Dumbbell

Incline dumbbell bench

pressChest

Dumbbells,

incline bench

Military press Shoulders Barbell


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