This mornings Queens Park boot camp workout…

5 min dynamic warm up

Exercise 1
Sprint 400 meters
a) Push ups x 10
b) Mountain climbers x 10
c) Crunches x 10

Complete 3 sets

Sprint 400 meters
a) Dips x 10
b) Lunges x 10
c) Step up with reverse depth jump

Complete 3 sets

Sprint 400 meters

Exercise 2
Everyone in pairs, 6 cones set out 10 meters apart. 1st partner sprints to 1st cone and back while partner performs an exercise, change and repeat until all 6 cones are complete.

Tuck jumps
Squat thrusts
Lateral hops (in push up position)
Squat jumps
Plank
Burpees

Exercise 3
Hill Sprints 7 mins

5 min cool down and stretch

Train hard!

Dan Clay

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

Q. Dan,

Before boot camp this morning I was going to have either an up and go or a piece of fruit about 30 minutes before training – any views?

A. Before training have a banana which is a good source of energy before training, bananas are quickly digested and have a high GI which means they’re broken down into sugar quickly.

Have the up and go after training or even better have a JP+ complete shake (made from plant protein). The carbs will replenish energy stores while the protein will help build lean muscle tissue.

Q. Dan is the sample nutrition plan you sent to us aimed at losing weight or maintaining? I’m aiming for the former.

A. The nutrition plan is for weight loss, multiply your bodyweight (in kilos) by 28 - this is the amount of calories you need to eat to maintain your current weight.

Take 20% off this number and you’ll cause a calorie deficit, meaning you’ll burn more calories than you consume and will therefore lose weight.

Add this to the training that you’re doing at our boot camp which is aimed at increasing lean muscle (muscle burns more calories than any other tissue).

Plus the high intensity cardio part of the boot camp program will increase your metabolism and therefore burn more calories and create an even higher calorie deficit so you’ll lose weight at a much quicker rate.

Remember to re-calculate your new calorie maintenance every week as your weight starts to decrease.

Train hard!

Dan Clay

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

I’ve been following one of your programs for 7 weeks, my waist is smaller, my hips and thighs are smaller and my clothes are fitting me better but my weight’s still the same.

Why am I not losing weight?

A.
If you knew when you started training that after 7 weeks your waist, hips and thighs would be smaller and that your clothes would fit you better would you be happy?

I think most people would.

Weight is not always the best way to measure your results, if you look slimmer, your measurements are smaller and your clothes are fitting you better you’ve obviously lost bodyfat.

Above is a picture of 2.2 kilos of fat.

As you can see fat is much larger than muscle, so if you lose 2.2 kilos of fat but put on 2.2 kilos of muscle you’ll be leaner, your clothes will fit you differently but your weight will stay the same.

Don’t get too caught up on scale weight, it’s more important too know how you look and feel than it is to see a drop on the scales.

Here is an assessment sheet we use with our clients, as you can see we use more than way of measuring results.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

Hi Guys,

Do this workout at least once a week this is your homework for the next 6 weeks, weekends are always a good time to fit a quick workout in - all up it should only take you about 45 minutes.

Warm up

High knee running
High hill running
Lateral running
Back peddle
3/4 sprint
Shoulder circles

Strength

Rest 15 seconds between exercises.

2 x 10 Squats
2 x 10 Press Up’s
2 x 10 Plank
2 x 10 Reverse Lunge (each leg)
2 x 10 Ab Crunches
2 x 10 Inverted rows

Cardio

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Rest for 90 seconds (slow walk).

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Warm down and stretch

Let me know how you get on, if you have any questions regarding the workout please post them below.

Train hard!

Dan.

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

The biggest problem people have with HIIT (high intensity interval training) is that they’re not always… a) working hard enough during the sprint phase and b) resting enough during the rest phase.

The goal with interval training (for fat loss) is to get your heart rate up to 85-95% of your maximum, this will speed up your metabolism for up to 24 hours after your workout through E.P.O.C (excess post-exercise oxygen consumption).

Generally – the faster you sprint – the higher the E.P.O.C – the more calories you’ll burn after your workout – the more fat you’ll lose.

So the problem is if you’re not sprinting fast enough your heart rate won’t reach 85-95% of it’s maximum and you won’t get the full benefit from interval training.

Plus if you don’t rest enough during the rest phase, you’re unable to sprint as fast enough during the sprint phase.

I find the best way of doing interval training is using a heart rate monitor instead of time to determine rest and work ratios i.e. 10 seconds of rest for every 10 seconds of work.

You know if your heart rate isn’t reaching 85-95% of its maximum you have to work harder and you can accurately gage if you’ve had enough rest during sprints.

Interval Training Done the Right Way…

My favorite way for working out your maximum heart rate is using a rowing machine.

Wearing a heart rate monitor set the rowing machine for 1000 meters, row the first 500 meters at 50% of your fastest speed, then on the 500 meter mark sprint as fast as possible.

Straight after you finish your sprint check your hear rate monitor, this will give you a good idea of your maximum heart rate.

Interval training can be done anywhere, running/cycling in the park, swimming in the pool, on any type of cardio equipment in the gym. Personally I prefer to run.

Start off your workout with a 3 minute dynamic warm up, then walk, row or cycle briskly for 2 minutes.

Sprint as fast as possible for 1 minute (ensuring your heart reaches 85-95%), then rest until your heart rate drops down to 2/3rds of your maximum.

Repeat for 10 – 20 minutes (depending on your level of fitness), as you become fitter your heart rate will recover faster decreasing your rest periods and making it harder.

Warm down for 5 mins and stretch.

Let me know how you get on.

Train hard!

Dan Clay.

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

I’ve just returned from my 6 week winter vacation to Spain visiting friends and family and have really enjoyed having the time to rest, regenerate and catch up with everyone from back home.

Now that I’m back in Sydney we’re kicking off with two new boot camps to trim up before the Xmas holiday season.

The camps will run for 6 weeks and will be held at Rushcutters Bay and Queens Park (Centennial Parklands) starting next week, please click here for more info…

Boot Camp Fitness Sydney

6 weeks is a long time to be away and I definitely missed my surfing and kettlebell workouts, luckily I took my Olympic rings away with me so I managed to get some pretty good workouts in even when there were no gyms around.

I also trained with my brother in Spain for a few days, without having access to a gym for 5 weeks and only performing bodyweight leg exercises I think I may have overdone it on the squats.

There was no way I was going to get outdone by my brother and soon as I began training the competitiveness in me took over and the *10% rule (10% rule means you should only lift 10% more than in the previous week) went out the window.

Subsequently I could barely walk for 3 days, walking upstairs was painful and getting in and out of cars was nearly impossible, even after years of hard training it’s amazing how quickly the body can lose it.

Anyway I had my first kettlebell workout this morning since I got back to Sydney and even though it was tough it felt great to blow off the cobwebs and get back into some serious training.

There’s a different kind of mental toughness when training with Kettlbells where you really need to push yourself outside of your comfort zone and dig in.

Here is the workout I performed …

Warm – up
10 x bodyweight squats
10 x Olympic ring face pulls
10 x push ups
10 x KB swings (with a light weight)

Workout
2 x 12 KB clean and press
2 x 12 Wide grip Olympic ring chin ups
2 x 12 KB Russian twist
2 x 12 KB Front squats
2 x 12 KB single leg deadlift
2 x 120 second plank

Rest 45 seconds between exercises.

Warm down and stretch

Let me know how you get on.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

P.S If you would like to learn more about Kettlebells we use them for personal training and in our boot camps, you can call me directly on 0422 936 963 or contact me through my website www.personaltrainersydney.com