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Showing posts with label boot camp. Show all posts
Showing posts with label boot camp. Show all posts

Friday, October 3, 2014

Last call, only 3 spots left (hurry up)


I had a feeling I was going to get a bunch of people who were interested in my 14 Day Fat Furnace program...

I originally had 15 spots open, and since the previous email  and post I sent out got such a huge response... I only have three spots left for my
14 Day Fat Furnace program.

But you can still get one of these three remaining spots if click hereand sign up for the FREE trial

The program starts this Monday.

And, in case you missed the last email, here are the details of the
FREE 14 Day Fat Furnace program:

It’s simple: you'll come and workout with me (online on your schedule at your gym, home, or favorite workout space) three to five days per week for two weeks (14 days), and eat the foods that I've outlined for you in the program. That’s it!

You’ll experience some soreness in your muscles. It won’t be too bad, but definitely a little soreness letting you know that you just had an awesome full-body workout.

I'm totally against starvation diets so the nutritional guidance that you’ll get is totally safe and very, very healthy. It's actually a decent amount of calories manipulated in a crafty way to help your body burn maximum fat and to retain muscle tone during the 14 days.

So be sure to take one of the three remaining spots and join us this Monday for the kick start of your 14 Day Fat Furnace program.

To lock in your spot just click here to sign up FREE

Looking forward to seeing you this Monday!
 
"I've lost 20 lbs. 5 dress sizes and over 10% bodyfat" I have seen many results, including increased self-esteem, energy and stamina. It is definitely more than I expected when I began my first session in front of the dreaded squat machine" Donna Trainee for 3 years.=============================================

Thursday, August 28, 2014

Bad News :(

Hi, Nate here again, 

Three days ago I told you about my new 21 Day Rapid Fat Loss Program that starts 09/01/2014

Well, the response to my 21 day rapid fat loss online bootcamp has been huge. 

I have more information for those of you who want to start this fun 21 day life changing program. 

Here's the deal. We only had room for 12 new participants (as this online camp will run concurrent within our existing bootcamp) ...now there's only 4 spots remaining. 

The 21 day rapid fat loss online boot camp is where you get a customized  bootcamp-style workout that will last (three weeks) and starts 09/01/2014. The best results will come if you commit to training 3-5 days per week. 

Call in sick to work for those three weeks if you have to (just kidding). 

Since it's a custom class everyone will participate at their own level so it doesn't matter what shape you're in... you're going to get amazing results during these 21 days. 

Here's what you need to know:
  • Bootcamp times will be on your schedule, at your gym, fitness center, home or favorite workout space . (We ask that you commit to at least three days a week for best results)
  • We're making it FREE from our regular class price of $299 (in person) down to  for this special 21 day bootcamp and after 30 days its only 66 cents per day.
  • We're also including a free 21 day personalized, calorie and life style specific meal plan to help you get even faster results.
Since the response to this was bigger than I anticipated and since we only have room for 4 more participants we are doing the registration on a first "click" first serve basis. 

We want to get everyone registered for this 21 day fun fest as soon as possible. So here is what you need to do to get in on the action. 

Click here and we will get you registered and squared away. 

Remember, there are only 4 spots available so it's all about first come first serve. 

Tuesday, August 26, 2014

The 21 day fitness solution

Hey, Nate Lewis here, 

I've been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area... 

... while there is no quick fix (I don't care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that's right up your alley – if you want fast results. 

You probably know that our online boot camp is pretty much full, but we do have room for another small group so I thought I'd let you know that my NEW 21 Day Rapid Fat Loss program starts [09/01/2014] and the best part is that the 21 day program is FREE for the 21 days and INCLUDES a 21 day meal plan program. 

The only catch is that the camp is almost full and we can only take on 12 more participates. So if you're ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Online Bootcamp

Here's how to register... 

Just click here and secure your spot on the 21 Day Rapid Fat Loss Online Bootcamp and you will be all dialed and ready for Monday or just go to this special 21 Day registration page: Here

The class will take place [Monday September 1, 2014] 

Looking forward to seeing you there! 

 Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this email is going out to over 2100 fitness warriors all over the world I'm sure it will fill out quickly.

Wednesday, August 13, 2014

Your 16 Day Sexy Slim Down

I posted Monday about my super fast fat loss program called the "16 Day Sexy Slim Down". 

It's pretty amazing really... 

You just workout with me  online 3-5 days a week and follow some very "loose" nutritional guidelines for 16 days. 

Over the 16 days you can expect to lose 8-12 pounds and up to 2 pants sizes. 

Since I sent out the email Monday 12 out of the 20 spots have been filled. 

So to get "in", Just click here and I'll reserve a spot for you. 

It's starting  Monday August 18, 2014

And best of all is that I've made the whole thing FREE for the 16 days and still FREE for up to 30 days after.


Like I said, the 16 Day Sexy Slim Down starts next Monday08/18/2014

So just click here I'll get you all dialed in. 

Nathan Lewis (CSCS)

BTW – Just to get you off your bum and give you no excuses, I'm guaranteeing this thing works or you pay NOTHING! 

But you can't get results if you don't take one little step and reserve your spot by clicking here.


Monday, June 30, 2014

Discover faster fat loss..

Hey there,

By now, you've probably heard a lot about my 14 Day Fat Furnace program, and if you haven't, you should know that it's pretty amazing at melting fat off the body. So, what exactly is the 14 Day Fat Furnace? It's a combination of working out in a short burst, high intensity kind of way and a manipulation (for a lack of a better word) of your eating habits – NOT A DIET.

But here's the coolest part of this thing... the results come FAST. In fact, the entire program lasts 14 days and the results are amazing.

Now, I usually only offer this program to a small group of people- those who are seriously interested in burning a lot of fat in 14 days, and every time I do the program sells out faster than I can blink so I'm considering opening up a few extra spots...

But before I commit to opening a few more spots, I wanted to see how many people on my email list would be interested in my 14 day rapid fat loss program.

If you think you'd be interested in joining this small group and getting fast fat loss results in 14 days, then send me an email (to the address below) and I'll let you know when I plan to launch my 14 Day Fat Furnace program.

Thanks a bunch!

Nathan Lewis CSCS

Friday, May 9, 2014

Bad News....

Nate @ GilmanHi, Nate here again,

Three days ago I told you about my new 21 Day Rapid Fat Loss Program that starts 05/12/2014.

Well, the response to my 21 day rapid fat loss online bootcamp has been huge.

I have more information for those of you who want to start this fun 21 day life changing program.

Here's the deal. We only had room for 12 new participant (as this camp will run concurrent within our existing online bootcamps) ...now there's only 4 spots remaining.

The 21 day rapid fat loss boot camp is an Online fitness bootcamp that you take with you (to your gym or favorite workout space) either printed, or on your mobile device, that will last (three weeks) and starts 05/12/2014. The best results will come if you attend 3-5 days per week.

Call in sick to work for those three weeks if you have to (just kidding).

Since it's a group class everyone will participate at their own level so it doesn't matter what shape you're in... you're going to get amazing results during these 21 days.

Here's what you need to know:
  • You workout at your schedule . (We ask that you commit to at least three days a week for best results)
  • Its free for that 21 day period, then only up to 66 cents per day after.
  • We're also including a free 21 day personalized, calorie and life style specific meal plan to help you get even faster results.
Since the response to this was bigger than I anticipated and since we only have room for 4 more participants we are doing the registration on a first "call" first serve basis.

We want to get everyone registered for this 21 day fun fest as soon as possible. So here is what you need to do to get in on the action.

Go to this special webpage Here I have set up and register there.

Remember, there are only 4 spots available so it's all about first come first serve.

Committed to your success,

Nathan Lewis CSCS
5715015306
 

Friday, September 13, 2013

Try This Bootcamp Program US Sports Strength and Conditioning Armed Forces PFT Programs

Armed Forces PFT Programs

These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running programs for either the 2 mile test or the 3 mile test. Click on the links below to get the running program!

2 Mile Test Running Program
3 Mile Test Running Program

Throughout the length of these programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel thebest!

If following both the strength training and the running programs, success will be guaranteed!


Here's a sample
Week 1 - Day 2 (Friday) of Your ProgramWeek Difficulty: Medium
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Close Grip Pull Ups
5 reps,5 reps 
3
   Video
Wide Grip Chin Ups
4 reps,4 reps 
4
   Video
Barbell Wide Grip Bent Over Row
15 reps @ 120 lbs,12 reps @ 120 lbs 
5
   Video
Dumbbell One Arm Row (elbow close)
15 reps @ 60 lbs,10 reps @ 55 lbs 
6
   Video
Dumbbell Lateral Raise
15 reps @ 26 lbs,10 reps @ 23 lbs 
7
   Video
Dumbbell Rear Lateral Raise
15 reps @ 20 lbs,10 reps @ 18 lbs 
8
   Video
Dumbbell Biceps Curl
15 reps @ 40 lbs,10 reps @ 35 lbs 
9
   Video
Dumbbell Hammer Curl
15 reps @ 45 lbs,10 reps @ 40 lbs 
10
   Video
Push Ups (regular position)
30 reps,30 reps 
Choose Your US Sports Online Strength And Conditioning Program preference below.


Select a Program

3 Day PFT Weight/Resistance Program3 Day PFT Weight/Resistance Program - Barbell and Dumbbells Only
3 Day PFT Weight/Resistance Program - Dumbbells Only

Tuesday, July 24, 2012

US Sports Conditioning Boot Camp Workout #25

Your message has been successfully sent.

Message Subject: US Sports Conditioning Boot Camp Workout 25
Message Body:


Welcome to another US Sports Online Conditioning Boot Camp! If this is your first time using the US Sports Conditioning Boot Camp, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice"
*Important Message:
 Only 3 workouts left. The Free US Sports Conditioning Boot Camps Will end August 2, 2012. To Continue Receiving the US Sports Conditioning Boot Camp Workouts After August 2, 2012  Click Here. Sign up now and lock in your price of $8 per month. After August 2, 2012 the price goes up to $10 per month.

Here it is Athletes! The  25th of your FREE* bi-weekly online Sports Conditioning Bootcamps.
Be sure to stay hydrated before, during, and after your workouts.
We continue the "Stretch Run" to your fall sports training camp. We are going to stay with this multifaceted strength and conditioning workout until the first of August. This workout was originally designed as a Boxing Conditioning program. This can be applied to conditioning for just about any sport*
The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed:  Power Gym, Machines, Jump Rope
Week 6 - Day 2 (Tuesday) of US Sports Conditioning Boot Camp's ProgramWeek Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Close Grip Chin Ups
7 reps,7 reps 
3
   Video
Wide Grip Pull Ups
7 reps,7 reps 
4
   Video
Dumbbell Bent Over Row (elbows wide)
12 reps @ 55 lbs,10 reps @ 45 lbs 
5
   Video
Med Ball Chest Pass (kneeling)
12 reps,8 reps,
8 reps  
6
   Video
Dumbbell Lateral Raise
12 reps @ 38 lbs,10 reps @ 32 lbs 
7
   Video
Dumbbell Rear Lateral Raise
12 reps @ 30 lbs,10 reps @ 25 lbs 
8
   Video
Jump Rope General
2 Minutes 
9
   Video
Dumbbell Hammer Curl
12 reps @ 65 lbs,10 reps @ 55 lbs 
10
   Video
Med Ball Overhead Throw (standing)
12 reps,8 reps,
8 reps  
11
   Video
Push Ups (regular position)
32 reps,32 reps 
12
   Video
Jump Rope General
2 Minutes 
13
   Video
Plate Twists
12 reps @ 25 lbs,10 reps @ 20 lbs 
14
   Video
Bent Leg Knee Ups from Bench
21 reps,21 reps 
15
   Video
Cross Crunches
24 reps,24 reps 
16
 
4-Way Manual Neck
8 reps,6 reps 

Great Job! See you Thursday!

Be sure to cool down and stretch after each workout.
To get your very own customized Strength and Conditioning program, Click Here
*Please consult a physician before engaging in any exercise program. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Conditioning Bootcamp Workouts.
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Tuesday, May 1, 2012

US Sports Conditioning Boot Camp Workout #1


Here it is Athletes! The first of your FREE bi-weekly online Sports Conditioning Bootcamps.
Be sure to stay hydrated before, during, and after your workouts.
This first workout will be a basic bodyweight strength and conditioning workout to get your started*


To progress, simply add time or weight to each exercise.



ExerciseManual-Notes (if any)
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Trainer's comments:
Warm up for 5-10 min.

SetsRepsWeight/
Resistance
TempoTime
13 min. 
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


Trainer's comments:
This basic exercise is a great compound movement that will get your heart pumping.
SetsRepsWeight/
Resistance
TempoTime
11 min. 
Bicycle Kicks
1. Lie on your back with your knees at chest level and your arms flat on the floor.
2. Alternate extending your legs by extending one leg out straight and as you bring it in extend the other leg out.
3. Continue to repeat this process like you are riding a bicycle until the required repetitions are completed.
4. Make sure you keep your back flat during the movement. If you are unable to keep your back flat then reduce the extension of your legs.

Trainer's comments:
Keep those abs. tight and keep your back flat!!
SetsRepsWeight/
Resistance
TempoTime
130 sec. 
Alternating Superman
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.


Trainer's comments:
Excellent exercise.
SetsRepsWeight/
Resistance
TempoTime
130 sec. 
Crunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
Exhale on the contraction and squeeze those abs.Foot base medium to wide and as tight to but as possible. Curl torso to properly contract your abdominals!!
SetsRepsWeight/
Resistance
TempoTime
130 sec. 
Supine Hip Extensions
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Press your feet into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat.

Trainer's comments:
Again nice foot base to stabilize yourself. Exhale on exertion and contract ads. and buttocks.
SetsRepsWeight/
Resistance
TempoTime
130 sec. 
Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer's comments:
Chair, wall or free standing depending on your form and fitness level. I prefer chair for now. Exhale on exertion and use proper form!!
SetsRepsWeight/
Resistance
TempoTime
130 sec. 
Wide Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
Whether its 5 sets of 10 or 50 straight, do 50 reps with good form. Rest maximum 10 sec. between sets.
SetsRepsWeight/
Resistance
TempoTime
150 
Actual Done
1
Bench Dip
1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench with legs straight.
2) Start position: Slide glutes off bench with elbows slightly bent.
3) Lower body by bending at elbows until elbows are at 90 degree angle.
4) Return to start position.

Trainer's comments:
If needed you could add anything for weight; books, gallon of water....etc. Same as push ups get your 50 reps any combo. Rest maximum 10 sec. between sets. If no bench then side of a sturdy table, chair or stairs.
SetsRepsWeight/
Resistance
TempoTime
150 
Actual Done
1
Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.


Trainer's comments:
If you can not do a pull up, get a sturdy box, crate or chair to stand on and do assisted pull ups. Take a nice wide grip and keep bar in front of your face not behind. Reverse your grip to work your biceps more. Thats a chin up. Same as #8-#9 but, 25 reps.
SetsRepsWeight/
Resistance
TempoTime
125 
Actual Done
1
Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.


Trainer's comments:
Great exercise for warming up, cooling down, or as a cardiovascular work out! Many variations to increase difficulty. Jump for 20 sec. with 10 sec. rest & repeat for 4 min. If no rope, then jump while making arm circles
SetsRepsWeight/
Resistance
TempoTime
14 min. 
Great job! See you in two days.
Be sure to cool down and stretch after each workout.
To get your very own customized Strength and Conditioning program, Click Here
*Please consult a physician before engaging in any exercise program. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Conditioning Bootcamp Workouts.