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NY’s Burn & Earn Workout & 2012 CYBBC Calendar

Fit Thursday to you!

I hope your last few days of 2011 are going well and you’re doing your best to Fight Holiday Season Weight Gain before it starts. Since we’re on the subject of being proactive and because we have 1 major holiday left to prepare for, New Years Eve, I thought I’d share a great Burn & Earn Workout you can do to create a caloric deficit, peak for a fun night out/in and simply continue being your awesome self.

Vanessa and I did this exact Burn & Earn workout Christmas morning to work off our own holiday fun, so you can also use it as a post holiday recovery / glycogen depletion workout. Enjoy!

4 Circuits, 10:5 work to rest, max reps, 16 rounds, 1min rest b/w circuits.

A1. 1-Arm DB Swing

A2. Front Plank

A3. 1-Arm DB Squat to High Pull

A4. Side Plank

A5. 1-Arm DB Burpee

A6. Backside Bridge

A1. DB Swings

A2. Front Plank

A3. 1-Arm DB Squat to High Pull

A4. Side Plank

A5. 1-Arm DB Burpee

A6. Backside Bridge

Also, I’ve posted the 2012 Change Your Body Boot Camps Training Calendar to bootcampboston.com/schedule if you want to see it. Measurements are Sunday, Jan 1 (hey what better way to sand bag your before measurements) and the 1st day of training is Mon, Jan 2.

Here are some highlights to the 2012 calendar:

  • 13 phases
  • 39 weeks vs 38 weeks in 2009-2011
  • 3 weeks on, 1 week off for all phases except the last one has (2 weeks off)
  • Recovery Weeks have been renamed Empower Weeks
  • 3 Charity Workouts
  • Empower Weeks line up with School Vacation Weeks
  • Holiday training has been decided
  • 4 Change Your Body Challenges
  • 1 Last Meal Kick Off Party
  • Consistency
  • Measurements & Orientation, Nutrition Discussion, Grocery Shopping Tour and Post Measurements Every Phase
  • Results!
  • I wish you a Happy New Year and success with your 2012 health, body composition and performance goals.

    See you soon.

    Yours changing lives,

    Mike Alves

    Newton Personal Trainer

    Newton Boot Camp

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    About the Author
    is the owner and founder of Athletes by Alves a performance training company and co-owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World Renowned National Strength and Conditioning Association. As a coach and trainer he has helped thousands of people return to health, improve their shape and achieve personal bests through performance training.

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