South Beach Boot Camp

Lower & Upper Body Workout to Strengthen Core

vtelek — Wed, 07 Dec 2011 15:18:46 +0000

1. 30 High Knees- each leg counts as 1/2
2. Single Leg Front Squat with Bicep Curl- 15 reps each side
3. Single Leg Bent over Flys- 12 reps on each leg (warrior 3)
4. Plank Jumps side to side- 20 reps total
5. Crab Jumps- Hips up and alternating toe reach 30 reps total.
6. Low Power Squat in and out.- 20 reps.
7. Bridge chest Press – 20 reps
8. Over head wide Dumbell lower to Squat then Press up- 20 reps
9. Single Arm Press diagonal Lunge- 30 reps. (15 on each side)
10. Single Arm Rows Standing with one leg back- 30 reps. 15 each side.
11. Plyo Pushups or Jump Pushups- 12 reps. or max. reps
12. Pull Ups-max. reps.
13. Birpees with Knee Twist- 10 reps
14. Mountain Climbers- 30 reps. each leg counts as 1/2
15. Backwards Lunge with one arm press- 30 reps
16. Single Arm Extension ( reach arm behind the head crunch up & press hand to sky- 20 reps. 10 on each side.

REST FOR 1 MINUTE AND REPEAT 2 MORE TIMES.

Butt Lifting Exercises

vtelek — Sat, 05 Nov 2011 17:22:35 +0000

Love your Butt with this easy workout you can do anywhere with just a chair.

Click here to view the embedded video.

Core Strength Workout to Improve Posture

vtelek — Tue, 01 Nov 2011 17:14:23 +0000

Most people sit for long periods of time in an environment that is not ergonomically friendly. An ergonomic work environment in the office consists of proper alignment and positioning of your work space. Keeping your eyes forward, head up, back straight and stomach in will help reduce back pain and improve your posture. In addition this workout is designed to build core & back strength to also improve your posture.

Click here to view the embedded video.

Candy vs. Chocolate

vtelek — Mon, 31 Oct 2011 17:43:01 +0000

Halloween officially kicks off the holiday calorie killers. Before you take just one “fun size” bar of your choice or a sugary treat see how many extra calories your adding. Comparatively, 30 minutes of exercise can burn on average 250-400 calories. These treats are just a trick to get you off track so stay away.

Snicker’s – Fun Size 2 bars=160 calories

Milky Way – Fun Size 2 bars=150 calories

Milk Chocolate Bars – Fun size (14 g) – 67 calories

Hershey’s Miniature Bars (mixed) – average of 42 calories

M&Ms, plain, Fun size (18 g) 2 bags=180 calories

M&Ms, peanut – Fun Pack 2 bags=80 calories

Mr. Goodbar Snack size (17 g) – 90 calories

Tootsie Roll – 50 calories

Reese’s Peanut Butter Cups (miniature) – 44 calories

Reese’s Peanut Butter Cups (snack size (17 g) – 88 calories

Reese’s Peanut Butter Pumpkins (34 g) – 180 calories

Almond Joy Snack size (15 g) – 80 calories

Baby Ruth Bar, Fun size (18 g each) – 85 calories

Butterfinger Bar, Fun size (18 g each) – 85 calories

Butterfinger Crisp Bar, Snack size (20 g) – 100 calories

Heath Bar, Snack size (13 g) – 74 calories

Kit Kat, Fun size (14 g) – 73 calories
5 mini kit-kats is 210 calories; 12 grams of fat; 8 grams saturated fat

Raisenetts – 53 calories

Hershey Kisses – 26 calories

Nestle’s Crunch – Fun Size 3 bars=210 calorie

Hard, Sweet, Tart, Chewy or Fruity Candy:

1 candy corn = 6.36 calories)

22 candy corn = 140 calories

33 candy corn = 210 calories

35 candy corn = 222 calories

44 candy corn = 280 calories

Laffy Taffy, Chocolate, small bars (8 g each) – 32 calories

Jujyfruits – 9 pieces – 60 calories and 16 g carb

Lifesavers Gummies (2 rolls per ounce) – 52 calories

Mini Dots (2 small boxes per ounce) 70 calories

Skittles - Fun size (20 g) – 80 calories

Starburst, Fun size (2 pieces per stick) – 40 calories

Blow Pop, Junior – 50 calories

Tootsie Pops – 60 calories

Wonka Nerds – small box (13 g) – 50 calories

Chewy Sweat Tarts – 50 calories

Hot Tamales – 50 calories

Candy Corn – 70 calories

Mini Dots – 70 calories

Jolly Rancher Lolly Pops – 60 calories

Ab & Core Workout Volleyball Training

vtelek — Fri, 21 Oct 2011 18:55:52 +0000

Volleyball Inspired Sports Athletic Training Workout (Low-Medium Impact)
Follow Viktoria Telek, Certified Personal Trainer through this 8 minute workout.

Click here to view the embedded video.

8 Minute Workout Series Slim Your Waist, Abs & Total Body Workout

vtelek — Fri, 21 Oct 2011 18:29:08 +0000

Now you have time to Slim Your Waistline and get a total body workout in under 10 minutes.
WARM-UP
2-3 minutes moving every part of your body in a controlled movement.
WORKOUT
8 Minutes: 4 Exercises,
30 seconds each exercise (maximum effort),
Repeat 4 Times

Click here to view the embedded video.

Exercise #1
Squat Knee Raise
Squat with Hands out in Front of you, as you Stand Raise your Knee up to your Hands.

Exercise #2
Split Kicks
Use Your Core to Power your Legs Straight Out in Front of You-Alternating Quickly and as High as you can while maintaining proper form.

Exercise #3
Full Sit Up Twist
Sit Up all the way Up, as Your Elbows Reach your Knees Twist to the Outside, then lower back down and repeat.

Exercise #4
Reverse Crunch
This is a small simple move that one done correctly is one of the best lower abdominal exercises. Lay on your back with you knees off the ground at 90 degrees. Make sure you keep your butt, and lower back on the ground, as you lift your pelvis up.

What should you Eat after your Workout – Post Workout Smoothie

vtelek — Mon, 29 Aug 2011 14:13:22 +0000

You should consume a nutrient rich snack within an hour after your workout when your muscles are starving for nutrients. Your body needs Amino acids (building blocks of protein) and are used by your body for making muscles, hormones, neurotransmitters and bones. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine. Protein such as meat, chicken, eggs, fish or whey protein powder replenishes these loses.
Consume 0.15-0.25 grams of protein per pound of your body weight.
Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Exercise draws upon your body’s stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed for energy while exercising.
Try this nutrient rich smoothie and consume within one hour after your workout.

Tripple Berry Smoothie Recipe
Serving Size: 1
CALORIES: 210 calories
FAT: 1 grams, 0 grams of saturated fat.
CARBOHYDRATES: 31 grams
SUGAR: 16 grams
FIBER: 6 grams
PROTEIN: 21 grams (If you are around 110-130 lbs this is enough protein. Men may try a high dose whey protein)
Calcium 174 mg, Iron 2 mg & Vitamin A & C

Ingredients:
1/2 cup Water
1/4 low fat vanilla yogurt or soy yogurt
1/2 cup frozen unsweetened strawberries
1/2 cup frozen unsweetened rasberries
1/2 cup frozen unsweetened blueberries
or substitute all fruits for Nativo Acai
1 scoop of protein or whey powder

Cardio Boot Camp Workout

vtelek — Fri, 26 Aug 2011 16:17:41 +0000

THREE CIRCUITS

CIRCUIT 1
25 Butt Kicks (both legs =1)
25 Jumping Jacks
24 Butt Kicks
25 Jumping Jacks
25 Fast Squats
25 Two-Step Heisman (knee to opposite elbow)
25 Fast Squats
25 Two Step Heisman
2 Minute Jump Rope or Stair Run

CIRCUIT 2 (REPEAT 3 TIMES)
30 High Knees
30 Heisman
30 Jacks
1 minute Jump Rope

CIRCUIT 3 (REPEAT 10 TIMES)
10 Jack Squats
10 Birpies
10 Push Ups or Mountain Climbers
10 Sit Ups
10 Tricep Dips

Kettlebell Full Body Workout & Burn Fat

vtelek — Thu, 18 Aug 2011 19:15:42 +0000

You will need 1 kettlebell or 1 dumbbell 10-15lbs.
Always warm up before you begin workout.

WORKOUT
1. Squat with upright row- 10 reps.
2. Squat w/ Straight Arm Kettlebell Swing -20 reps.
3. Heisman over Kettlebell- 20 reps.
4. Forward Lunge or Backward Lunge with Tricep Press- 10 reps. on each leg (20 reps. total)
5. Cross Core Crunch with Knee Lift- 10 reps. on each side (20 reps. total)
6. Ice Skaters with Kettlebell Pass- 20 reps.

REPEAT the ENTIRE WORKOUT 3x

Click here to view the embedded video.

Core Toning & Fat Burn Low Impact Workout

vtelek — Sat, 06 Aug 2011 16:55:59 +0000

Always Warm Up before you start Workout.
You will need a set of Light Dumbbells: 2-3 lbs.
and a set of Heavier Dumbbells: 5-7 lbs.
WORKOUT:
6 Exercises
Complete 12 reps for each exercise then REPEAT entire Circuit 4 Times
1. Hammer Bicep Curl with alternating Front Knee Raise
2. Wide Bicep Curl with alternating Side Knee Raise
3. Alternating Punch with Straight Leg Lift
4. Full Sit Up with Cross Punch
5. Lay on your Back-Lift Legs straight up to sky. Reach for your Toes
6. Lay on your Side-Side Punch Crunch
Don’t forget to Cool Down & Stretch after you complete workout.

Click here to view the embedded video.