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Budget Bucket Work Out -Part 2- Upper Body
Budget Bucket Work Out -Part 1- Lower Body
This Week’s Boot Camp Program
Equipment
Kettle Bells
Med Balls
Skipping Ropes
Focus Mitts
Kicking Shields
Kick Boxing Warm Up: 10 min
Main Circuits : 2 sets 1:00 and 2:00 rounds
Plyo Metric Blast: 1 set and 1:00 rounds
Core Cool Down & Stretch: 10 min
Med Ball & Bosu Kneeling Chop
· The kneeling chop is a great exercise for the trunk. The primary muscles used in this exercise are the obliques-outer sides of the stomach. This would make a great addition to any program but should be saved for near the end of your exercise routine.
· Note: if have not had been exercising for a while or are not sure about how to do this program with perfect form, then please consult a professional or go to Burke’s Exercises and look at the beginners page.
Fire-Roasted Chile Omelet
Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings 2 : Here’s what you need…
- 1 teaspoon olive oil
- 3 small tomatoes, finely chopped
- 2 (4oz) cans of fire-roasted, diced green chiles
- 12 egg whites
- 2 Tablespoons water
- In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
- In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
- Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.
Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.
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Burke Cleland
I am teaching free at LULULEMON, Boot Camp & Piloxing
BOOTCAMP
Tuesday June 29th, 2010. 7pm to 8pm.
Boot Camp with Burke Cleland
Lululemon Westboro
Dear Recruits, Burke’s Boot Camp is an action-packed, indoor / outdoor fitness boot camp. After an invigorating warm up, we’ll work up a sweat with cardio kickboxing, strength training, and Pilates. You’ll burn 600-800 calories in 60-minutes! Experience a butt-whipping good time. We are meeting at the store at 7pm! See you there, rain or shine! For more information about my boot camps go to burkecleland.com. *Please note the date change for this event*
PILOXING
Piloxing with Burke Cleland
Lululemon Westboro
Boxlates/Piloxing: this is the latest celebrity fitness craze in Hollywood! It combines the best of kickboxing and Pilates into a killer workout focused on strengthening and toning as well as attaining a ‘Powerful’ self-image. No other exercise class contains these two extremes: the powerful feeling of throwing solid punches, and the grace and strength of a Pilates workout, where positioning and gravity are used to work the muscles. More info on the instructor please visit burkecleland.com.
Burke Cleland
Lululemon Westboro
Boxlates/Piloxing: this is the latest celebrity fitness craze in Hollywood! It combines the best of kickboxing and Pilates into a killer workout focused on strengthening and toning as well as attaining a ‘Powerful’ self-image. No other exercise class contains these two extremes: the powerful feeling of throwing solid punches, and the grace and strength of a Pilates workout, where positioning and gravity are used to work the muscles. More info on the instructor please visit burkecleland.com.
BOOTCAMP
Tuesday June 29th, 2010. 7pm to 8pm.
Boot Camp with Burke Cleland
Lululemon Westboro
Dear Recruits, Burke’s Boot Camp is an action-packed, indoor / outdoor fitness boot camp. After an invigorating warm up, we’ll work up a sweat with cardio kickboxing, strength training, and Pilates. You’ll burn 600-800 calories in 60-minutes! Experience a butt-whipping good time. We are meeting at the store at 6pm! See you there, rain or shine! For more information about my boot camps go to burkecleland.com. *Please note the date change for this event*
Going to WESTFEST! Come & visit our booth.
All Day June 12th to 13th
Burke Cleland Personal Training Studio is excited to be part of WESTFEST for the first time! Come visit our booth to discuss exercise and fitness with Burke Cleland, fitness trainer. Our team of experts will be on hand to provide free fitness assessments, give exercise demonstrations and offer tips and advice. Don’t forget to enter our draw for one of 10 jumpstart fitness training packages! See you there!
BOOT CAMP
My Personal Training Studio
May 25, 2010. 6pm to 7pm. I will be presenting at Dovercourt Rec. Center
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Exercise for the Rest of Us
So much of fitness and nutrition information available is aimed at individuals who are already in perfect health. For many of us, the programs and advice available are too advanced, and may lead to frustration or serious injuries. In this seminar, you will learn how to implement a fitness program when you have special needs to consider. The focus will be on self assessment, monitoring and developing a fitness program targeted to people who have a heart condition, other stress related conditions, or musculoskeletal injuries. This is exercise for the rest of us!