Boot Camp Workout….

Hello Folks…

Want to do your own Boot Camp Workout?

Follow this link and try doing this 3`s through….phew!

 Boot Camp Workout.

Don`t forget to let me know how you got on!

Good Luck

Rachel

The PT @ HOME Experience….

The new PT @ HOME Experience,  available to you from January 2010. 

I have been working closely with  a select group of Associate Trainers to bring this fun and unique home training experience to you. It is important to me that your PT @ HOME Experience is challenging, fun and rewarding and that overtime you are able to clearly see the results you want. You can be sure that your Associate Trainer has been selected to take your fitness and nutrition seriously. 

A thorough expert  fitness, nutrition and lifestyle change workout session is guaranteed. 

Your Associate Trainer will work with you to achieve all your, fitness, weight loss, personal and lifestyle goals so that you can confidently build exercise, fitness and a healthy approach to what you eat into your life forever. 

  

• The new PT @ HOME Experience will deliver a 60 minute training session to your home, garden and/or surrounding area with equipment, motivation, support, hard work, guidance and of course fun.

 

• The new PT @HOME Experience will use the most up to date fitness and training methods and techniques to ensure a safe, stimulating and effective session as many times a week as you can handle!

 

• The new PT @HOME Experience is available in Bedford and Bedfordshire.  

Cost:    £35.00 per hour

Buy 5 have 1 free (block booked):       £28.00 per hour

Buy 10 have 2 free (block booked):    £28.00 per hour  

• The new PT @HOME Experience will open your eyes to exercise and fitness and how it can become a part of your life forever. 

Need to know more and be reassured…?

  Rachel Benton

 &  Associates 

Personal Training 

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

Fancy a Lunchtime Quickie..?

Do you want a Lunchtime Quickie Workout?

Consider this..getting up at the crack of dawn to pound the pavement or hit the gym before work is enough to make most peoples blood run cold..there are times when I can easily put my hand up to this! Only a few days ago one of my clients asked me when the best time to workout was and honestly the best time, is the time that suits you be that first thing in the morning, lunchtime or after work. Most of us however have a lot of personal and professional commitments with work, family and friends that mean our time is precious to us and so we have to find ways of really making the most of it.

For those of you that have some gym training experience this workout clip is a great example of how you could really maximise your lunchtime workout time in a totally effective way. Your workout positives would be that you are strengthening and toning the majority of your muscles whilst achieving an immediate and very healthy calorie burn, plus post workout a slightly elevated heart rate that will continue to keep working for you for at least the next hour after your workout.

 30 Minute Lunchtime Quickie Workout:

Complete your whole body warm up and stretches as usual.

• All the exercises in the clip could be performed for 1 minute each in the order on the clip.Then repeat set through once again from start to finish. This would take around 20 minutes.
• Complete this with 10 minutes of intervals on the X trainer. Set your level and pace so you are comfortable for 1 minute then increase your speed for 1 minute. Repeat this cycle until you have completed 10 minutes. Approximate total calories expended: 200-250 kcal.

You could of course extend this workout over 45 or 60 minutes by increasing the number of times you complete the initial sequence of exercises to 3-4`s through in total. You could then extend the duration of your intervals to 20-30 minutes…not for the faint hearted though. Approximate total calories expended: 400-500 kcals.  

Complete your usual cool down and stretches afterwards.

NB: Remember the intensity of your intervals is key here, you should feel challenged but not like you are going puke! 

Click here for your Lunchtime Quickie Workout

Give this a go and let me know how you get on…I`d love your feedback.

Happy Training!

Rachel Benton

Personal Training

info@rachelbenton.co.uk

http://www.rachelbenton.co.uk

  

 

Boot Camp Basics…

 

 

Boot Camp Style training has become increasingly popular for a variety of reasons:

• It can deliver fast fitness, weight loss and body sculpting results
• You have the motivation and support of the group and instructor you are training with
• A good instructor can lead a session in and around your home and neighourhood 
• As with a circuit class you don`t have to remember a choreographed routine 
• You will feel invigorated and fantastic afterwards…(eventually!)

NB: Military style dress and face paint are optional but recommended ( kidding!)

I can bring Boot Camp Basics to a group of between 2-8 of you and your friends.

In your home, garden and neighbourhood.

Its fast…fun, furious and effective!

Try this Boot Camp Basics taster at home or at the gym to see if its for you.

 

“In the Gym” Boot Camp Basics…  

This boot camp workout leads you through 10 high intensity strength and cardio exercises designed to challenge your strength and endurance while burning lots of calories.  The workout moves quickly, taking you from one exercise to the next with little or no rest.  Take breaks when you need to, but try to keep your heart rate up.  Many of these moves are advanced, so modify whenever necessary to stay safe and avoid injury.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed
Dumbbells, an exercise ball, a medicine ball and a mat.  You can also do this workout without any equipment.

How To

• Warm up with 5-10 minutes of light cardio (walking, marching in place, etc.)
• Perform each exercise one after the other for 30-60 seconds, modifying as needed.
• Complete all ten exercises for a 10 minute workout, or repeat the series 2-3 more times for a longer workout.
• Cool down with 5-10 minutes of light cardio and stretching
• Sip water throughout the workout
• Monitor your intensity– RPE should be between 6-9.

 

Squat-Thrusts Stand with feet together.  Squat down and place your hands on the floor next to your feet.  In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up.  Perform 10 reps, march in place for a few seconds and repeat 10 more reps.

Slow Pushups Begin in pushup position on a ball or floor.  Perform 4 pushups, abs in and back straight.  On the 5th pushup, lower halfway down and hold for 4 counts.  Push back up and repeat the series – 4 regular pushups and 1 half hold.  Repeat for 30-60 seconds.

Plyo-Jacks Begin with feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat.  Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing up into the jumps. Repeat for 30-60 seconds.

Walking Lunge Start at one end of the room, holding weights if desired, and step forward with right leg.  Bend both knees to 90 degree angles, lowering body into a lunge (keep front knee behind the toe).  Bring the left foot forward and step into a lunge.  Continue lunging, alternating legs for 30-60 seconds..

Jumping Jacks with Front Kicks Do one jumping jack.  After you jump the feet back together, bring the right knee up and snap the foot out in a front kick (don’t extend the leg all the way, but keep a small bend in the knee).  Do another jumping jack and kick with the left foot.  Continue for 1 minutes, alternating jumping jacks and kicks.

Wall Sit with Chest Squeeze Hold a medicine ball (or just press the hands together if you have no equipment) and slide down the wall until your thighs are parallel to the floor while squeezing the ball.  Hold this position and keep pressure on the ball as your straighten the arms out in front of you and slowly pull them back in.  Repeat the chest squeezes in and out for 30-60 seconds and stand up.

Ski Jumps Stand with feet together.  Bend the knees and jump to the right as far as you can–think of jumping laterally rather than vertically.   Land with soft knees and immediately jump laterally to the left.  Repeat for 30-60 seconds.

March in Place Aren’t you tired?  Take a few seconds to catch your breath.

High Jogs   Stand with feet together and hold arms straight out in front of you at mid-torso level.  Jog in place, bringing knees high enough that they hit your hands (don’t lower hands!).  Repeat for 30-60 seconds.

Triceps Dips Sit on a chair or bench with hands next to the hips.  Lift up and take the hips forward, just in front of the bench.  Bend the elbows and lower down until elbows are about 90 degrees.  Squeeze the triceps to push back up and repeat 30-60 seconds.

Pushups/Side Planks In pushup position (on knees or toes), perform one pushup.  As you come up, shift weight to left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank.  Lower the arm back to the floor for another pushup and then twist to the other side.  Repeat for 30-60 seconds. http://exercise.about.com/Go Hard or Go Home!Rachel