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The Science Behind the FBBC MagicFit Body Boot Camp’s Solution?The ‘30 Minute UnstoppableFitness Formula’
Effective FBBC Training StrategiesWhat’s ‘The Unstoppable FitnessFormula’?Resistance Cardio Intensity2
The Triple Stack PrincipleResistance Cardio Intensity Generates fat burn Increases metabolism Creates an “after burn” effect for hoursafter training Increases fitness level quickly Remember the science behind the magic?3
Tips to An Effective Triple StackResistance Cardio IntensityGoal: Deplete muscle glycogen stores Do FULL BODY workouts EVERY day This gives a balanced program for those that don’t come 5 days/week Do more technically difficult exercises FIRST when less fatigued toreduce injury and increase better form Example:First 15 min of WorkoutLast 15 min of workoutClean and pressBodyweight squatBurpeesFull body extensionTRX tricep extensionDB over head pressGlider plank pikePlank4
Tips to An Effective Triple StackResistance Cardio IntensityPair ‘non competing muscles’ to do more work in less time Example: push ups with squat jumps (upper body/lower body)Pair ‘competing muscles’ in superset to fully deplete muscle Example: weighted squat with squat jump (both lower body)Pre-fatigue muscles so less DB weight is needed Example: TRX row supersetted with DB rowTrain larger muscle groups before smaller (compoundmovements before single joint) Example: do push ups BEFORE tricep extensions5
Tips to An Effective Triple StackResistance Cardio Intensity90% rep Do NOT lock joint at the end of the movement to create more ‘timeunder tension’. Metabolites (lactic acid) build up. Lactic acid is a precursor to growthhormone. Growth hormone helps burn fat and build lean muscle. Creates more muscular fatigue.Example: push ups and squats with no lock at the top of the movement6
Tips to An Effective Triple StackResistance Cardio Intensity1.5 rep Combination of full reps with half reps with NO locking Metabolites build up. Creates more muscular fatigue. Less load is needed for exercises when doing 90% reps or 1.5 reps.Example: full squat, half squat, full squat7
Tips to An Effective Triple StackResistance Cardio IntensityGauntlet-style training Increases volume and muscle fatigue in one muscle group.Less load is needed.Example: 30 seconds each of push ups, dynamic plank, mountain climber8
Tips to An Effective Triple StackResistance Cardio IntensityChange grips/stances Works muscles in a slightly different range of motionTargets different aspects of the muscleAlleviates over use injuriesSometimes grip strength is the ‘weak link’ in the chain, changing grips helps.Example: Grip changes on TRX row – palms facing each other, facing up, facing down Foot position on squat – wide plié, narrow9
Tips to An Effective Triple StackResistance Cardio IntensityMuscle Movement: Concentric movement is the shortening of the muscle Eccentric movement is the lengthening of the muscle The eccentric phase of movement is the strengthening phase The eccentric phase also causes more muscle soreness Focus on the eccentric phase of exercise, especially when theload is light to increase intensity.10
Tips to An Effective Triple StackResistance Cardio IntensityTempo Changes ‘time under tension’ to increase intensityAllows you to focus on concentric or eccentric phase of movementExample: 2:2 tempo (2 seconds concentric, 2 seconds eccentric) 2:4 tempo (emphasis on eccentric for strength building) 2:1:2 tempo (pause in between concentric/eccentric)*Rep pace should never be faster than 2:2 tempo on loaded movements toavoid injury11
Tips to An Effective Triple StackResistance Cardio Intensity Replaces traditional intervals Timed sets to increase intensity Sandwich ‘cardio’ between resistance sets Always offer modifications (non impact)12
Tips to An Effective Triple StackResistance Cardio Intensity Intensity must be HIGH to be effective Keep cardio sets one minute or less to maintain intensity A short rest is needed after a cardio or HIIT (high intensityinterval) OR cardio/HIIT can be paired with strength move foractive recovery Main problem with other HIIT is the difference between thework and rest isn’t drastic enough (turns into steady statecardio)13
Let’s finish the workout up .
Circle Time – Cool DownBenefit of Circle Time:Endomorphin fuelled ‘feel good’ association of theFBBC experience to forget the pain of the workoutand come back for more .Stretching ConnectingResults MotivationAnnouncementsCommunity15
Circle Time – Cool Down3-4 minutes-Trainer leads through basic stretches-Focus on connecting members-Discuss client results-Encourage/motivate-Question time eg What’s a good breakfast before camp?-Provide info regarding community events16
Stay tuned for part 2 on how to designand IMPLEMENT the world famous FitBody Boot Camp Workout
The '30 Minute Unstoppable Fitness Formula' The Science Behind the FBBC Magic . 2 . First 15 min of Workout . Last 15 min of workout : Clean and press : Bodyweight squat . Burpees ; Full body extension . . Grip changes on TRX row - palms facing each other, facing up, facing down Foot position on squat - wide plié, narrow .
