Core Specific Boot Camps

Core Specific Boot Camps

Warm up   Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) Workout 30 (15 Mountain Climbers) 2-3 Sets 20 (10 Around The World…10 OverHead Squats)  15 (5 Super-Twists…10 Second Hold) x3 10  Switch-Hand Push-Ups 15 (5 Heel-Touch to Bridge…10 Scissors In/Out) x3 20 (10 Sumo-Deadlift to Highpull…10 Push Press)  30 Plank Challenge (20-60 sec) CLICK HERE FOR VIDEO DEMONSTRATION

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Core Specific Boot Camp Workout

Warm-up   Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) WORKOUT  30 (10 Xyz’s…5 High Jumps) 2-3 Sets 20 (10 Swings L…10 Swings R)  15 (5 Single V-Up R…5 Single V-up L…5 Regular V-Up) x3 10  Bunny-Hop Push-Ups 15  (5 Atomic Sit-Ups…10 Reaching Crunches) x3 20 (10 Hang Power Cleans…10 Thrusters)  30 Plank Challenge (20-60 sec) VIDEO DEMONSTRATION

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Core Specific Boot Camps Workout

Core Specific Boot Camps Workout

Warm up Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) Workout 30 (10 Jumping Jacks…5 Kicks L/R) 2-3 Sets 20 (10 Squat to Knee Strike…10 Lunges)  15 (5 Get-Ups…10 Sitting Cross Crunch) x3 10  Superman Push-Ups 15  Knee-Tuck Transfers (8-10 to modify) 2-3 sets 20 (10 Back Squats…10 Split Jerks)  30 Plank Challenge (20-60 sec) Video Demonstrations Come Join UFC Fighter Chris “The Crippler” Leben at Ultimate Fitness to film the commercial for the Core Specific Boot Camps! Core Specific Revolution is the next big thing in fitness. Be apart of the excitment and get ready to take your fitness journey to the next level and train like a fighter/athelte and reach your goals and peak performance.

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Chocolate Chip Protein Cookies

Chocolate Chip Protein Cookies

Looking for a easy healthy “cheat” snack?   Eating healthy starts with simple changes.  Try this recipe and don’t feel as guilty now!!!!!       Prep time: 10 min Cook time: 10 min   Ingredient 2  ripe bananas, mashed 2 scoops vanilla protein powder 1 cup oats 2 tablespoons natural peanut butter 1/3 cur chocolate chips     Instructions Preheat oven to 350 degrees. Line baking sheet with parchment paper. Mix all the ingredients together until just combined. Spoon heaping tablespoon fulls onto the baking sheet. Bake 10-12 minutes until tops are firm. Cool on cookie sheet 5 minutes, then remove to wire rack to cool completely.   SOURCE     

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Core Specific Boot Camp Workout

Core Specific Boot Camp Workout

WARM UP SAMPSON STRETCH 15 OVER HEAD SQUATS WITH BAR 15 SIT UPS 15 BACK EXTENSIONS 15 PUSH UPS   WORKOUT 5 CHERRY PICKERS &  10 JUMP ROPES (2-3 SETS) 10 SQUAT TWIST & 10 OVERHEAD SQUAT) 5 SIT UP TO PUNCH & 10 BICYCES (2-3 SETS) 10 BURPESS 5 MINI TWISTS & 10 SCISSORS (2-3 SETS) 10 DEAD LIFT & 10 PUSH JERK PLANK CHALLENGE CLICK HERE FOR VIDEO DEMONSTRATION   Need to kick to get your workout going?  Stop by the Pro-shop today for BSN: NO-XPLODE EX EDGE!!!!  325 mg of Caffine, 1.6 grams of Beta-Alanine  and 1.58 grams Pump Blend.      

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Core Specific Boot Camp Workout

Core Specific Boot Camp Workout

Warm up Sampson Stretch 15 Overhead Squat 15 Sit-Ups 15 Back Extentions 15 Push-up   Workout 10 Mountain Climbers & 5 High Jumps  (2-3 sets) 10 Squat Elbow Strike & 10 Rising Stars 5 Atomic Sit Ups & 10 Reaching Crunch (2-3 sets) 10 Rock Climb Push Ups 15 V-Ups (2-3 sets) 10 Bent Over Row & 10 Thruster Plank Challenge   Click Here For Video Demonstration   Keep Pushing your self and never give up!!! Reach your peak performance with Core Specific Boot Camps.  New routines every week and nutritional tips and recipes.   Remember to drink plenty of water before working out. Stop by the pro shop today for pre workout, protein and vitamins.      

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Core Specific Nutrition

Core Specific Nutrition

  Remember proper nutrition is a key component while training with Core Specific Boot Camps and Core Specific Express Classes.   Here is a quick and easy healthy Berry Protein shake recipe!! INGREDIENTS 1 cup mix frozen berries 1 scoop Vanilla Myofusion protein (available at the pro-shop) 1 cup Vanilla Almond Milk unsweetened 1 cup Ice Cubes   Blend all of the ingredients together and there you go, a quick and healthy berry protein shake.    

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Core Specific Boot Camp Workout

Core Specific Boot Camp Workout

Warm up Sampson Stretch (15 seconds each side) 15 overhead squats with bar 15 sit ups 15 back extentions 15 push ups   Workout 10 High Knees & 5 Frog Jumps (2-3 sets) 10 Squat Knee Strike & 10 Lunges 5 Sit-up Punch and 10 second hold (2-3 sets) 10 Super Man Push Ups 15 Knee Tuck Transfers 10 Sumo Dead Lift High Pull & 10 Push Jerk Plank Challenge   CLICK HERE FOR VIDEO DEMOSTRATIONS    

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