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The ‘30 Minute Unstoppable Fitness Formula’

Fit Body Boot Camp s Solution? The 30 minute unstoppable fitness formula The Science Behind the FBBC Magic 2 Effective FBBC Training Strategies What s The Unstoppable Fitness formula ? Resistance + Cardio + Intensity Resistance + Cardio + Intensity Generates fat burn Increases metabolism Creates an after burn effect for hours after training Increases Fitness level quickly Remember the science behind the magic? 3 The Triple Stack Principle Resistance + Cardio + Intensity Goal: Deplete muscle glycogen stores Do FULL BODY workouts EVERY day This gives a balanced program for those that don t come 5 days/week Do more technically difficult exercises FIRST when less fatigued to reduce injury and increase better form Example: 4 Tips to An Effective Triple Stack First 15 min of Workout Last 15 min of workout Clean and press Bodyweight squat Burpees Full body extension TRX tricep extension DB over head press Glider plank pike Plank Resistance + Cardio + Intensity Pair non competing muscles to do more work in less time Example: push ups with squat jumps (upper body/lower body) Pair competing muscles in superset to fully deplete muscle Example: weighted squat with squat jump (both lower body)

Fit Body Boot Camp’s Solution? The ‘30 Minute Unstoppable Fitness Formula’ The Science Behind the FBBC Magic

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Transcription of The ‘30 Minute Unstoppable Fitness Formula’

1 Fit Body Boot Camp s Solution? The 30 minute unstoppable fitness formula The Science Behind the FBBC Magic 2 Effective FBBC Training Strategies What s The Unstoppable Fitness formula ? Resistance + Cardio + Intensity Resistance + Cardio + Intensity Generates fat burn Increases metabolism Creates an after burn effect for hours after training Increases Fitness level quickly Remember the science behind the magic? 3 The Triple Stack Principle Resistance + Cardio + Intensity Goal: Deplete muscle glycogen stores Do FULL BODY workouts EVERY day This gives a balanced program for those that don t come 5 days/week Do more technically difficult exercises FIRST when less fatigued to reduce injury and increase better form Example: 4 Tips to An Effective Triple Stack First 15 min of Workout Last 15 min of workout Clean and press Bodyweight squat Burpees Full body extension TRX tricep extension DB over head press Glider plank pike Plank Resistance + Cardio + Intensity Pair non competing muscles to do more work in less time Example: push ups with squat jumps (upper body/lower body) Pair competing muscles in superset to fully deplete muscle Example.

2 Weighted squat with squat jump (both lower body) Pre-fatigue muscles so less DB weight is needed Example: TRX row supersetted with DB row Train larger muscle groups before smaller (compound movements before single joint) Example: do push ups BEFORE tricep extensions 5 Tips to An Effective Triple Stack Resistance + Cardio + Intensity 90% rep Do NOT lock joint at the end of the movement to create more time under tension . Metabolites (lactic acid) build up. Lactic acid is a precursor to growth hormone. Growth hormone helps burn fat and build lean muscle. Creates more muscular fatigue. Example: push ups and squats with no lock at the top of the movement 6 Tips to An Effective Triple Stack Resistance + Cardio + Intensity rep Combination of full reps with half reps with NO locking Metabolites build up.

3 Creates more muscular fatigue. Less load is needed for exercises when doing 90% reps or reps. Example: full squat, half squat, full squat 7 Tips to An Effective Triple Stack Resistance + Cardio + Intensity Gauntlet-style training Increases volume and muscle fatigue in one muscle group. Less load is needed. Example: 30 seconds each of push ups, dynamic plank, mountain climber 8 Tips to An Effective Triple Stack Resistance + Cardio + Intensity Change grips/stances Works muscles in a slightly different range of motion Targets different aspects of the muscle Alleviates over use injuries Sometimes grip strength is the weak link in the chain, changing grips helps. Example: Grip changes on TRX row palms facing each other, facing up, facing down Foot position on squat wide pli , narrow 9 Tips to An Effective Triple Stack Resistance + Cardio + Intensity Muscle Movement: Concentric movement is the shortening of the muscle Eccentric movement is the lengthening of the muscle The eccentric phase of movement is the strengthening phase The eccentric phase also causes more muscle soreness Focus on the eccentric phase of exercise, especially when the load is light to increase intensity.

4 10 Tips to An Effective Triple Stack Resistance + Cardio + Intensity Tempo Changes time under tension to increase intensity Allows you to focus on concentric or eccentric phase of movement Example: 2:2 tempo (2 seconds concentric, 2 seconds eccentric) 2:4 tempo (emphasis on eccentric for strength building) 2:1:2 tempo (pause in between concentric/eccentric) *Rep pace should never be faster than 2:2 tempo on loaded movements to avoid injury 11 Tips to An Effective Triple Stack Resistance + Cardio + Intensity Replaces traditional intervals Timed sets to increase intensity Sandwich cardio between resistance sets Always offer modifications (non impact) 12 Tips to An Effective Triple Stack Resistance + Cardio + Intensity Intensity must be HIGH to be effective Keep cardio sets one Minute or less to maintain intensity A short rest is needed after a cardio or HIIT (high intensity interval) OR cardio/HIIT can be paired with strength move for active recovery Main problem with other HIIT is the difference between the work and rest isn t drastic enough (turns into steady state cardio)

5 13 Tips to An Effective Triple Stack Let s finish the workout 15 Circle Time Cool Down Benefit of Circle Time: Endomorphin fuelled feel good association of the FBBC experience to forget the pain of the workout and come back for Stretching Connecting Results Motivation Announcements Community 16 Circle Time Cool Down 3-4 minutes -Trainer leads through basic stretches -Focus on connecting members -Discuss client results -Encourage/motivate -Question time eg What s a good breakfast before camp? -Provide info regarding community events Stay tuned for part 2 on how to design and IMPLEMENT the world famous Fit Body Boot Camp Workout


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