Get In The Best Shape of Your Life, for the Most Important Day of Your Life!

This program is specifically designed for the bride-to-be who’s looking to maximize her BEACH BODY for the most important day in her life! Not only will this program incinerate body fat from your middle, but it will also build a head-turning pair of toned arms and a breath taking set of defined shoulders, the perfect physical accessories for your strapless or sleeveless dream wedding dress.

My good buddy B.J. Gaddour put together this Bride 2 Be Workout for all you Next Level Beach Body Boot Campers, and all the Brides 2 Be! If you like this workout, then you will love the Next Level Bride 2 Be Boot Camp. The program begins March 23rd and consists of 3 phases:
You GET:
Unlimited Access to Beach Body Boot Camp sessions for 3 phases
2 Semi-Private Personal Training Sessions a week
Closed Door Brides Only Saturday Boot Camp Workouts
Done for you Bride 2 Be Meal Plan
Done for you Cardio Plan
Unlimited Phone & Internet Access to Next Level Trainers
Body Composition Testing, Measurements, & Assessment
And MUCH MORE! Call Now to secure your spot!
Results Guaranteed or your MONEY BACK!
315-790-5851

You will perform 3 total body workouts per week alternating between Workout A and Workout B and taking at least 1 day of rest between workouts (e.g. perform on Monday, Wednesday, and Friday). The beauty behind these whole body workouts is that they use total body exercises that work your arms, legs, and abs at the same time. The result? Maximum fat loss and lean muscle growth so that you both lose inches in AND add definition to all of the right places. Plus I even threw in a bonus cardio interval training workout using that body weight cardio exercises that you can perform at home that is scientifically proven to burn 9x more fat than long, slow, boring cardio. Time to crank it for the big day!
The Official Bridal Fitness Workout
Workout A
- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit
- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.

Exercise#
Exercise Name
1)DB Curl + Squat to Press

2)Single-Leg Hip Extension Hold + DB Chest Press Combo

3)DB Swings

4)Single-Leg Wall Sit + DB Curl to Press Combo

5)DB Push-up Rows

Note- Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS- Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.
Body Weight Cardio Exercise: Stationary Running
For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):
http://www.youtube.com/watch?v=OVNRhLV7KEA

The Official Bridal Fitness Workout
Workout B
- 5-Minute Warm-up: Perform 10 total reps in a slow, controlled tempo for each exercise in the exact order listed in the prescribed circuit
- 50-10 Interval Five Exercise Total Body Circuit- 20 Minutes: You will alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body fat burning workout.
Exercise#
Exercise Name
1
1-Arm DB Sumo Deadlift + Curl to Press
2
DB Squat Thrust + Push-up
3
DB Alternating Lunges + Curl to Press
4
DB Alternating Single-Leg RDL + Row
5
DB T-Push-ups

Note- Be sure to use a pair of sturdy and stable hex dumbbells that don’t roll when placed on the floor. Most females work best with dumbbells ranging from 8-15 lbs. Be sure to start light and work your way up from there while maintaining perfect form and technique.

- BONUS- Cardio Interval Training Finisher- 4 Minutes: You will alternate between 20 seconds of work and 10 seconds of rest by performing the body weight cardio exercise listed below. You will repeat this 30-second set up to 8x for 4 total minutes.

Body Weight Cardio Exercise: Ice Skater Jumps

For a complete video demo of all of these exercises, please click the link below (or copy and paste it into your browser):
http://www.youtube.com/watch?v=ed2jLIYThJg

Thanks a ton B.J.!


Yours In Fitness,

Steve Krebs

Next Level Beach Body Boot Camp Workout of the Week Video!

Hey Everyone,

Hope your holiday preparations are going well! Lets not fall off the wagon here, keep your fitness goals in mind every time you pick up the fork!

Here is a little help, this weeks Next Level Beach Body Boot Camp Workout!

Click this link to see the video:
http://www.youtube.com/watch?v=uziJZD5NR4Q

Yours In Fitness,

Steve Krebs

P.S.- If you want to be a part of the 2009 Beach Body 8 week Transformation Contest make sure you set up your phone consult A.S.A.P, I am opening the program up to the public next week! 315-790-5851

Holiday Beach Body Boot Camp.....

Starting December 1st will be a special 3 week version of the Next Level Beach Body Boot Camp! It is going to be INTENSE, FUN, and full of Holiday Cheer!



This special holiday beach body boot camp is going to really focus on dropping body fat during the most dangerous weight gaining time of the year!



Sign up now @ http://www.nextlevelbeachbodybootcamp.com/!



If you can't make it, check out the blog and follow along at home with the videos I will be posting!



Yours In Fitness,



Steve Krebs

Next Level Circuit Training.....

High Intensity Interval Training in a circuit format is the most efficient, effective means of developing a lean, healthy physique. The days of spending hours in the gym are over!
The best way to start this type of training is with the tabata protocol. This protocol uses 20 seconds of work with 10 seconds of rest, for 8 rounds. Beginners should start with body weight movements. Remember, if you cant control your own body weight you have no business adding extra load to your movements!

Here is a circuit workout you can do at home with minimal equipment, and the best part is it can be done in less than 20 minutes! We have seen great success with these types of workouts at the Next Level Beach Body Boot Camp.

Push UP x 20 sec. KB/MB Swing x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Squat x 20 sec. KB/MB Dead Lift x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Mountain Climbers x 20 sec. KB/MB Rows x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Low Abs x 20 sec. Squat x 20 sec.
Rest x 10 sec. Rest x 10 sec.

Complete this circuit, then rest for 3 minutes. Then go through it again! Have a great workout and be on the lookout for the video that shows this awesome fat burning circuit!

Yours In Fitness,

Steve Krebs
www.nxtleveltraining.com
www.nextlevelbeachbodybootcamp.com

How To Build the Ultimate Next Level Circuit Training Workout For Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format, A.K.A- Body Building. Basically, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. This form of training is based solely on body building. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.




So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most gyms you’ll typically see someone perform three sets of 8-10 reps for let’s say the Bicep Curls. They perform 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then walk back to the curl bar to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 8-10 on Bicep Curls that means it would take up to 15 minutes to complete only one movement pattern. That means you’d need at least in hour to perform four different exercises!




A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:


Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)


Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)



Circuits: Alternate between four or more different exercises (MOST EFFECTIVE FOR FAT LOSS)



Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:




The 30-10 Five Exercise Circuit: You will alternate between 30 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats
Exercise#2- Push-Ups
Exercise#3- Mountain Climbers
Exercise#4- KB Swings
Exercise#5- Low Abs

Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).







To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:




Exercise#1- MB Squat 2 Press
Exercise#2- Push Up
Exercise#3- Frankenstein Squat
Exercise#4- MB/KB Row
Exercise#5- KB Swing

Here’s a workout video showing you a great circuit you can perform anywhere:

http://www.youtube.com/watch?v=iAqVho-d0D0

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come!




Next Level Beach Body Boot Camp
www.nextlevelbeachbodybootcamp.com




Yours In Fitness,

Steve Krebs