EMERGENCY PLAN

Only for those who need redirection and have been instructed by the trainer to follow these instructions.

CARB CYCLING (ONLY USE IF YOU HIT A TRUE PLATEAU)

A TRUE PLATEU IS WHEN YOUR WEIGHT HAS BEEN STAGNANT FOR TWO WEEKS CONSECUTIVELY WHILE FTDI'ING (FOLLOWING THE DAMN INSTRUCTIONS) 100%

NOTE: 1ST TIME CHALLENGERS TYPICALLY DO NOT HIT A PLATEAU IN THEIR FIRST FOUR WEEKS, PLEASE BE HONEST WITH YOURSELF AND DO NOT BEGIN CARB CYCLING UNLESS YOU'VE BEEN INSTRUCTED TO DO SO. PLEASE CHECK WITH YOUR TRAINER BEFORE YOU BEGIN THIS PLAN!  

INSTRUCTIONS

One day eat carbs with every single meal (including snacks), then for the next 3 days eat ONLY protein and green veggies for every single meal (including snacks). For example:

Day One
*** (The underlined words are the carbs)

Meal 1: Egg whites & Sweet potatoes (3-4oz of carbs for women and 4-6oz of carbs for men)

Meal 2: Protein Shake & Oatmeal (3-4oz of carbs for women and 4-6pz pf carbs for men)

Meal 3: Chicken & Brown Rice (3-4oz of carbs for women and 4-6oz of carbs for men)

Meal 4: Protein Shake & Oatmeal (3-4oz of carbs for women and 4-6oz of carbs for men

Meal 5: Fish & Brown rice (3-4oz of carbs for women and 4-6oz. of carbs for men

Meal 6: Protein Shake & Oatmeal (3-4oz of carbs for women and 4-6oz. of carbs for men)

Next Three Days
***(NO STARCHY CARBS)

Meal 1: Egg whites and green veggies

Meal 2: Protein Shake

Meal 3: Chicken and green veggies

Meal 4: Protein Shake

Meal 5: Fish and veggies

Meal 6: Protein Shake

CONTINUE REPEATING STARTING WITH DAY ONE

Disclaimer: You may experience a level of high emotions on carb cycling days and on the challenge for that matter.

USE ONLY WHEN INSTRUCTED

If by Week 4, you haven’t lost approximately 7 lbs., we highly recommend that you complete additional cardio workouts in addition to your Bootcamp workouts.  See below for some examples:

CARDIO WORKOUTS

HILL SPRINTS (45 MINUTES)

Warm-Up (10 minutes power walking)

Uphill sprint

Downhill power walk

Continue intervals for 25 minutes

Cool-down (10 minutes power walking)

BIKE (45 MINUTES)

Warm-up (10 minutes steady pace on bike)

Sprint for 1 minutes

Steady pace for 1 minute

Continue intervals for 25 minutes

Cool-down (10 minutes steady pace on bike)

TREADMILL (45 MINUTES)

Warm-up (10 minutes power walking)

Power walk at incline 1 minute

Power walk without incline for 1 minute (Don’t jog)

Continue intervals for 25 minutes

Cool-down (10 minutes power walking)

STAIR MASTER (45 MINUTES)

Warm-Up (10 minutes level 5)

Use fat burner mode set on level 10-15

Continue for 25 minutes

Cool-down (10 minutes level 5)

TOTAL BODY CIRCUIT TRAINING WORKOUTS

There are three different workouts listed below. Complete 4 sets of 15-20 reps each exercise using weights where applicable that are challenging enough for you.  Follow with any of the cardio routines lines above.

 

WORKOUT DAY #1 AND 4

PLYO

Jumping Jacks

Jump Squats

Mountain Climbers

High Knees

Burpees

 

ARMS

Bicep Curls

Upright Rows

Tricep Kickbacks

Reverse Flyes

Alternating Overhead Shoulder Presses

 

LEGS

Stationary Lunges

Sumo Squats

Calf Raises

Banded Leg Raises

Banded Donkey Kicks

 

WORKOUT DAY #2 AND 5

PLYO

Butt Kicks

Jack Squats

Burpees

Jump Lunges

Ski Jumps

 

ARMS

Hammer Curls

Overhead Tricep Extensions

Bent Over Rows

Lateral Raises

Tricep Push Ups

Legs

Curtsy Right to Left

8 Squats 8 Pulses

Banded Lateral Squats Right

Banded Lateral Squats Left

Alternating Step Ups

 

WORKOUT DAY #3 AND 6

PLYO

Run in Place

Jump Squats

Mountain Climbers

Burpees

Jump Lunges

 

ARMS

Arnold Presses

Tricep Kickbacks

Alternating Dumbbell Curls

Dumbbell Punches

Plank

 

LEGS

Narrow Squats

Banded Jumping Jacks

Jane Fonda Leg Raises Right

Jane Fonda Leg Raises Left

Plie Squats

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IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU!

Bootcamp Cincinnati Personal Training and Fitness

1579 Goodman Avenue, Cincinnati, Ohio 45224

513.400.6330

bootcampcincinnati@gmail.com

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