Wish You Didn't Have Belly Fat?

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Having trouble viewing this email? Click Here to view the web version. Refer a Friend US Sports Strength and Conditioning News 9 July, 2012 Get this week's workouts "Take calculated risks.  That is quite different from being rash." George S. Patton US Sports Strength and Conditioning Is Powered By WorkoutEngine Try our new service for 30 days FREE! Click Here Many of you have been asking about sharing the new online service with friends, family, and neighbors. It's easy. Simply forward this link to anyone interested: http://www.workoutengine.com/a/418.html If they sign up via your referral, I will have a free gift for you. Thanks so much! Existing Premium Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me Want to know more about how the new US Sports Online Strength and Conditioning System works? Check out this demo video created by one of our trainers. Click Here To Watch Gluten Free. Is it For Real? This Gluten-Free meal planing is not just a fad. It can change or even save your life. Get the Free Report Here Get Your Special Performance Meal Plan Delivered to you now! Click Here To 'smoke' the competition Do You Believe This Belly Fat Lie? So you want to get rid of some belly fat. And you can't help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all. I'm sorry to burst your bubble of hope... But all the ab crunches in the world won't make a dent in your muffin top, as long as you continue with your unhealthy lifestyle. This isn't a cutting edge discovery. In fact, by now it's common knowledge that spot reduction is a myth. And yet, time after time, I'm asked to reveal the exercise, or exercise machine, that gets rid of stomach fat. There is no such magical exercise. The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including - but not limited to - your midsection. Here's how to really get rid of that belly fat: Flat Belly Tip #1: Cut Out Processed Foods You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines? Consider processed foods as a FastPass ticket to belly fat. I wouldn't be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly. If you want to lose pounds then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods. Flat Belly Tip #2: Eat Fresh, Whole Foods Once you've cut the garbage out of your diet, fill in the void with fresh foods such as: Green veggies Whole fruit Lean, high quality meat Colorful veggies Whole grains, in moderation While these foods may seem boring at first, stick with it long enough and you'll grow to love the unadulterated flavor of real food. Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out. Flat Belly Tip #3: A Consistent, Challenging Exercise Program The absolute best way to fight the battle of the muffin top is with a consistent, challenging exercise program. Consistent: You should exercise 3-5 times each week. Challenging: If you want to see results then keep your body guessing with new exercises and varied intensity. My exercise programs are specifically crafted to get you into the best shape of your life. I'd love to hear from you. Call or email today to get started. This Week's Feature Exercise: Jump and Land On Bosu  This is a great Exercise/Drill to develop agility and body control applicable to any sport. Not to mention a great way to incinerate bodyfat.  This exercise is a part of programs available to premium members of US Sports Online Strength and Conditioning.* #541   Jump and Land on BOSU Plyometrics (lower body) Quads (BOSU) Exercise Description: Jump and Land on BOSU Classification: Plyometrics (lower body) Instructions: Start by placing BOSU ball with the flat part facing the ceiling. In a standing position with a parallel stance jump up onto the BOSU ball and stabilize yourself with stepping off the BOSU ball. Return to the starting position. *These exercises videos and descriptions are a part of programs available to Premium Members . Write a Comment Best Ab Exercises Just because those crunches won't reduce your body fat, that doesn't mean you shouldn't strengthen your abdominal muscles. Regular ab exercises are an essential part of your strength and conditioning – necessary in order to get that fit physique you want. Plank: Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower and repeat for 3-5 reps. Knee Tucks: Start on your back, bend your knees into your chest, point your toes together, and open knees out to the sides, keeping toes touching. Extend both arms overhead on either side of your ears, palms facing up. Lift your hips off the floor and bring your knees up towards your armpits. Slowly lower your hips back down to start position. Repeat for 12-15 reps. One-Arm Full Sit Ups: Start lying on your back with your right knee bent, foot flat on the floor, and left leg extended straight out on the floor. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That's one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm. Olive-Stuffed Turkey Meatballs Lean, ground turkey paired with Italian seasoning and tender olives, make these meatballs something special. The key to keeping this savory meal healthy is to pair it with a side of vegetables, rather than starchy pasta. Servings: 5 Here's what you need... 20 oz Italian Seasoned Lean Ground Turkey 30 pitted olives 1 teaspoon olive oil 2 cloves garlic, finely minced Take one tablespoon of ground turkey at a time; flatten it in your hand and form around an olive to create a ball. Repeat with all of the turkey and olives. Heat the olive oil in a large skillet. Add the garlic and spread around the pan. Add the meatballs. Turn the meatballs every 3 minutes for 20 minutes of cooking. Remove once all sides are browned and the meatballs are cooked through. Serve on a platter with any remaining olives. Nutritional Analysis: One serving equals: 205 calories, 12g fat, 800mg sodium, 1g carbohydrate, 0g fiber, and 20g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners   Nathan Lewis US Sports Strength and Conditioning 4105 Duke Street  Alexandria, VA 22304 571-501-5306 US Sports Strength and Conditioning Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

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US Sports Strength and Conditioning News 2 July, 2012

Get this week's workouts It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do." Ralph Waldo Emerson US Sports Strength and Conditioning Is Powered By WorkoutEngine Try our new service for 30 days FREE! Click Here Existing Premium Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me Hey Check our 'Yours Truly' talking Fitness and Sports on Our Sportz Show  Live from Comcast Communications. 7 Steps To a Faster 40 yard dash The 40-yard dash is the ultimate measurement of speed in football. Prospective NFL players are given bigger contracts or passed over entirely based on how they run the 40. College prospects are given an extra look if their 40 time warrants it. Want to improve your 40-yard dash time? Patrick Beith of Athletes' Acceleration offers seven tips to a faster 40--and they're all before you even take off. Foot Placement The start of your 40 is extremely important since it sets up your entire run. You want to put yourself in the best position possible to be able to explode off of the line.position when starting in a three-point stance and your power leg will be in front. The front leg is going to be the leg that is really starting the initial drive out so you want your strongest and most powerful leg in front. Technically, the distance between the front foot (power leg) and the starting line should be approximately 55 to 60 percent of your leg length. The distance between feet should be shin length, which is about 42 to 45 percent of total leg length. A simpler and equally effective spacing is to start by placing front foot (power leg) two foot-lengths from the starting line and the rear foot (quick leg) another foot length between the front and rear feet. Spacing can be adjusted from there based on comfort, existing strength levels, etc. Shoulder Position at the Start The position of the shoulders while starting is a subject for debate. Some coaches instruct their athletes to bring their shoulders out slightly past their hands, thus bringing the center of mass closer to the starting line. First off, at some football combines, this movement is illegal so check with an official at your combine if you prefer to use this technique. More... Get your Strength, Speed, Agility, and Reaction Workout Custom Designed and Delivered to you now! Click Here To 'smoke' the competition Which of These 7 Reasons Motivate You? Let's face it, most people dislike exercise. Or at least they think they do. They say it takes up too much time, they don't like to get sweaty, or maybe they're so out-of-shape that exercise hurts. Or maybe they'd just rather lie on the couch and eat cake. I think that anyone who says they don't like exercise is really saying that they don't have any motivation. Motivation is what gets you to stick with an exercise routine—even when it's the last thing you feel like doing. There isn't a one-size-fits-all answer for motivation, since different things motivate different people. Try the following 7 reasons on for size and discover what motivates you: Reason #1: Health The long list of health benefits attributed to exercise should be enough motivation for anyone. Physical activity helps you achieve and maintain a healthy weight. It also helps lower bad cholesterol, triglycerides, and blood pressure, while improving the amount of good cholesterol in your body. Additionally, exercise strengthens your bones and muscles, lowers your risk of cancer, decreases stress, helps you battle depression, and even improves your sex life. Reason #2: Making Progress When it comes to exercise, many people find it helpful to track their progress so they can see where they started and how far they go over time. Seeing improvements reminds you that your hard work is worth the effort. Perhaps you were only able to walk a mile, now you're able to run two! Maybe you weighed in at 250 pounds, and now you're down to 215! Track your progress using a regular journal, phone app, or fitness website. This is a great way to stay motivated and to remind yourself that while you may not notice your progress, you're making progress every day! Reason #3: Convenience Many people don't stick with an exercise routine when it becomes inconvenient for them. Whether you face a schedule change or don't have time to drive to the gym, it's important (and possible) to find a time and place that work best for you and your busy lifestyle. Just remember to be flexible! If you're too tired at the end of the day, try waking up a few minutes early to fit in a workout. Reason #4: Enjoyment If exercise is a bore for you, find a way to make it fun. Everyone likes doing things they enjoy. You might hate running but enjoy swimming or riding a bike. Perhaps you don't like being alone and would rather be social. So join a team! Or maybe you don't like the idea of driving all the way to the gym, changing out, and exercising with a crowd. Find out when your local gym is least populated, and hit the weights then. Do what's most fun for you and you'll be less likely to stop. Reason #5: Goal Achievement If you're just getting started in the world of exercise, a good place to start is by setting goals. How much weight would you like to lose? How far would you like to run? Working towards a goal is a great motivator. However, don't set up for failure by striving after unrealistic goals. Do this and you'll soon feel overwhelmed and give up altogether. To avoid this, set realistic milestones. When you reach them, enjoy your accomplishment and then set new goals to take your good health even further. Reason #6: Increased Confidence If you're out of shape or overweight, it can take a lot of courage to start an exercise routine. Remember to be confident in who you are, no matter what size or shape. Don't compare yourself to the skinny, toned figure strutting her stuff through the gym. Keep your eyes on your goal and don't expect perfection after just a week of exercise. Strive to have your best body—not someone else's. Reason #7: Rewards Rewards are a great motivator. In fact, much of what you do in life is motivated by a reward of some kind, whether intrinsic or extrinsic. When it comes to exercise, a good reward probably shouldn't be an ice cream sundae, but it may be that new pair of jeans you've been eyeing, or perhaps a night out with friends. Maybe for you, weight loss and lowered blood pressure are reward enough. Just know that your hard work is paying off and deserves to be rewarded. It's my passion to help others find their motivation for creating a healthier life for themselves and their families. I'd love to hear from you – call or email today. Together we will figure out what motivates you! This Week's Feature Exercise: Burpee  Burpees have been all the rage lately. This exercise has its roots on Football Conditioning  This exercise is a part of programs available to premium members of US Sports Online Strength and Conditioning.* #1154   Burpees Aerobic/Anaerobic Conditioning Core (body weight) Full Body (bodyweight) Exercise Description: Burpees Classification: Aerobic/Anaerobic Conditioning Instructions: 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions *These exercises videos and descriptions are a part of programs available to Premium Members. Write a Comment Read the Back Label, Not the Front As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are never reason enough to purchase the item. You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front. Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it's not healthy and should not be eaten. Santa Fe Salmon Salad Eating healthy does not need to be boring. Grilled salmon, crip greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing. Servings: 2 Here's what you need... 2 (3.5 oz) salmon fillets Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon) 4 cups romaine lettuce, chopped 1/2 cup tomato, chopped 1/4 cup corn kernels 1/8 cup low fat cheese, grated 1/8 cup canned red peppers, finely chopped 1/2 avocado, sliced Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top. Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners   Nathan Lewis US Sports Strength and Conditioning 4105 Duke Street  Alexandria, VA 22304 571-501-5306 US Sports Strength and Conditioning

Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

US Sports Strength and Conditioning News 06/04/2012

US Sports Strength and Conditioning News 4 June, 2012

US Sports Strength and Conditioning is now powered by WorkoutEngine! Get this week's workouts Existing Premium Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me Hey Check our 'Yours Truly' talking Fitness and Sports on Our Sportz Show  Live from Comcast Communications. The 7 Deadly Dieting Mistakes It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would. It may be because you're consuming more calories than you think. Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. Mistake #1: Forgetting Liquid Calories  It's easy to forget that the things you drink have calories - some more than you'd think. In fact, some beverages have more calories than an entire plate of food. It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding. For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories. Mistake #2 Meal Skipping  Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast. But this is a mistake. Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry. So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg. Mistake #3: Oversized Portions Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal. Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you. To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories. Mistake #4: Too Many Extras A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons. These add extra calories fast. One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger. Mistake #5: Blaming Your Genes Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes. Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight. Stick to your diet and exercise plan and you should definitely see results. Mistake #6: Eating Without Thinking It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts. When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth. Mistake #7: Eliminating All Treats Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food. This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of. A better plan is to allow yourself a treat every once in a while. Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal! Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal. Call or email today to get started on a fitness program that will truly improve your quality of life. This Week's Feature Exercise: Front to Back Double Leg Line Hops. Also Interval Training Concepts.  This exercise is a part of programs available to premium members of US Sports Online Strength and Conditioning.*   Ply - Front to Back Double Leg Line Hops (SR) Sec  View Video Exercise Description: Begin standing with a court line in front of your feet. Stand with feet close together, lean forward slightly from your hips, and hold a slight bend in your knees. Once you begin hoping over the line front to back, stay up on your toes and spend the least amount of time you can in contact with the floor. As soon as you contact the floor begin pushing off again. Hold your arms at your sides and keep them bent. This drill differs from the cone hope because the movement will be shorter in height and distance. However, it will also be faster tempo.    Video Front to Back Double Leg Line Hops 10 seconds, 10 seconds, 10 seconds    Interval training. Interval training is a special training technique that involves periods of higher intensity exercise interspersed with periods of rest or light activity. These intervals, which can be used to enhance competitive performance in a specific sport or to improve general fitness can vary in the following ways: Intensity and duration of the exercise period. Intensity and duration of the rest period. Depending on how the workout varies an athlete can train the specific energy system necessary to develop his or her specific fitness goal. *These exercises videos and descriptions are available to Premium Members. Write a Comment Aim to Add It's easy to only focus on the foods that you're not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you'll stay motivated and stick with it. Pack as many non-starchy vegetables as you'd like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety. Quinoa Fruit Salad This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It's a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you've got a highly nutritious, balanced meal. Servings: 6  Here's what you need... 3/4 cup plain non-fat greek yogurt 2 Tablespoons lime juice, divided 1-15 fresh mint leaves, minced 2 cups cooked quinoa optional dash of salt and pepper 1 cup blueberries 1 cup green grapes, halved 1/2 cup raspberries 1 teaspoon agave nectar In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper. In another bowl combine the fruit, agave nectar and remaining lime juice. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve. Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners

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.

Exercise		Manual-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.	Sets Reps Weight/ Resistance Tempo Time 1 3 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.	Sets Reps Weight/ Resistance Tempo Time 1 1 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!!	Sets Reps Weight/ Resistance Tempo Time 1 30 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.	Sets Reps Weight/ Resistance Tempo Time 1 30 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!!	Sets Reps Weight/ Resistance Tempo Time 1 30 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.	Sets Reps Weight/ Resistance Tempo Time 1 30 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!!	Sets Reps Weight/ Resistance Tempo Time 1 30 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.	Sets Reps Weight/ Resistance Tempo Time 1 50  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.	Sets Reps Weight/ Resistance Tempo Time 1 50  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.	Sets Reps Weight/ Resistance Tempo Time 1 25  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	Sets Reps Weight/ Resistance Tempo Time 1 4 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.