To Join Our 16 Week City To Surf Running Program Please Contact Us Today – Numbers Are Strictly Limited!!!

City to surf is fast approaching so it’s time to set yourself a goal and begin training towards it.

Whether it’s your first attempt or you’re a seasoned competitor, having a goal is paramount to achieving the fastest time because you need a goal to strive for.

Dangerously Fit are offering a full 16 week running class that will give you all the tools you need to reach your full potential.

The program includes fartlek, resistance, long distance, hills and sprint training – everything you need to complete the 14km run on August-8 in the fastest time possible.

The classes will be held at Centennial Park on Saturday’s mornings at 8.30am – the price is $320 for the 16-week course ($80 billed per month).

We have limited spots available for this running group – so contact us today to ensure your spot. E-mail dan@bootcampsydney.com.au or call 02 8006 2417.

Wishing you the best of health.

Dan Clay
Dangerously Fit
Sydney

                        

Thanks for attending this months boot camps, there were some great improvements made in the fitness test – Gareth, Paul, Laura and Cassie did especially well.

Next month we’ll be putting on an extra session which will focus more on cardio, the other 2 days we’ll be cross training as usual.

We still have a couple of spots available for the next round, if you would like to book your spot or would like more info please visit Boot Camp Fitness Sydney

Ill hopefully see you then!

Train Hard!

Dan Clay
Dangerously Fit

                        

Here’s the workout

Split campers into pairs, 1 person performs the strength exercise, the other person will sprint to a cone 50 meters away and back. 90 seconds per station, 15 seconds rest then move to the next station.

Exercise 1 – Centennial Park Personal Trainer Combo:
1. Kettlebell Swings
2. Medball crunch
3. Push ups
4. Slam ball
5. Squat jumps
6. Kettlebell Swings
7. Medball crunch
8. Push ups
9. Slam ball
10. Squat jumps

Exercise 2 – Strongman sprints
Split camper into pairs, mark out 5 cones 15 meters apart. 1st person squats down and picks up the kettlebell then runs to first cone and puts the kettlebell down then sprints back and tags partner. 2nd person then repeats, continue until you have reached the 5th cone and then start making your way back until your back at the 1st cone.

Enjoy

Dan Clay
Group Personal Training Centennial Park

                        

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

                        

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