BOOT CAMP: Full Body Workout

Our host Erik goes to Boot Camp in this episode, with trainer Noah Neiman distilling this fitness discipline into a demanding three-minute workout

Released on 3/11/2013

Credits

Starring: Erik Valdez and Noah Neiman

Transcript

00:03
We've scoured the city for the
00:05
hottest new fitness disciplines,
00:06
these are the workouts everyone's talking about,
00:09
we've got CrossFit, Muay Thai,
00:11
Surfset, Cardio Mission, and Bootcamp.
00:14
It's your body, now this is fighting weight.
00:17
(dramatic guitar music)
00:20
I am Noah, and I am bootcamp.
00:24
I got into bootcamp because it works,
00:27
it's efficient, it's fun, it tests your limits,
00:30
and it makes you stronger as a person.
00:33
So, bootcamp has origins in the army,
00:36
it was a method to train soldiers,
00:39
and it was also a method to assess fitness.
00:42
'Cause I've trained Navy Seals before,
00:43
and I've trained Marines.
00:45
I train probably 145 people a day, but as a trainer,
00:48
my philosophy is, I wanna return you to your strong,
00:53
kind of, hunter-gatherer state,
00:55
where you feel like you can go out and accomplish tasks.
00:57
We have the music pumping, and the red lights are on,
01:00
and the energy's there, and that's all,
01:02
all of that is to make you move your body
01:05
how I think that you should move it.
01:07
If you wanna look hard and feel hard, you train hard,
01:10
so that's what we do, we go hard.
01:14
Here's the bootcamp three minute workout.
01:16
So, Eric, here, is my victim,
01:18
we're gonna run him through the ringer right now.
01:20
So, Eric, you ready?
01:22
I think so,
01:23
let's take a shot. Now or never,
01:24
it's now or never.
01:25
So, we're gonna start with a simple,
01:27
it's been around forever, started with Roman times,
01:30
the clean and the press.
01:32
Okay.
01:33
It's a full body workout,
01:33
so what we're gonna do is right here,
01:35
we're gonna grab this bar,
01:36
make sure our hands are nice and wide,
01:38
I don't want a closed grip.
01:39
Okay.
01:40
I'm gonna keep my chest tall,
01:41
we're gonna hold this up, snatch our wrists,
01:44
then, keeping a nice wide base,
01:45
all that weight's in our heels,
01:48
exhale it up, then slowly bring it down.
01:51
So, we're gonna break that down into a component move.
01:53
Okay.
01:54
So, what we're gonna do after that,
01:55
we're gonna do that, after that 45 seconds,
01:57
we're gonna bring this down, right to that chest,
02:00
we're gonna switch our grip, safely,
02:02
right here, right on your shoulders.
02:03
We're gonna look high again so we don't lean forward,
02:06
weight's in our heels, we're gonna hip back,
02:09
all that weight's in our heels, we're gonna hip forward,
02:11
taking it right to a front loaded squat.
02:13
So, now's when we really start to play with body weight.
02:16
Going to the split, pulse lunge.
02:18
So, what we're gonna do, knee is over that heel,
02:21
we're gonna look straight and tall, chest is high,
02:24
we're gonna pulse, one, two, one, two, three.
02:27
Now, let's finish it off,
02:30
so, push up, we're gonna lead with that chest,
02:32
but it wouldn't be my discipline
02:33
if we just did a normal push up, that's like,
02:36
that's old school,
02:37
we want that 2013 kind of feeling and kind of body.
02:40
So, right here, we're gonna keep our chest
02:43
nice and in alignment right here, nice, flat back,
02:45
tap that chest, exhale,
02:51
to a push up,
02:53
exhale.
02:54
So, tell me you don't have three minutes
02:56
to do this full workout.
02:57
Let's get it.
02:59
You're on the stopwatch, time has started, let's go.
03:03
45 seconds, I need controlled chaos.
03:06
So, at home, if you don't have access to a weight,
03:09
you can always grab any form of weight,
03:11
you can grab your cat, you can grab milk jugs,
03:13
you can grab water jugs, you can grab anything.
03:16
So, now we're gonna turn this right into
03:17
a front loaded squat,
03:19
so, right here, let's bring those hips back
03:21
so that your knees are over those heels,
03:23
let's try to make sure that those knees are further back.
03:26
Counting that watch there?
03:27
Yeah, I got you.
03:28
So, what are we doing now?
03:29
We're going for that pulsing split lunge.
03:30
Oh, yeah, yeah, yeah.
03:31
This is the kicker, this is the metabolic
03:34
inferno right here.
03:35
So, we're gonna pulse one, two off that heel,
03:37
then switch it up, one, two, three.
03:41
So, let's take it to the floor,
03:43
now, proper push up position, let's get a strong pillar,
03:46
wrist, elbow, shoulder.
03:48
Okay.
03:49
Bring those shoulder blades back squeezing,
03:51
One more, even it out (grunts).
03:57
You're ready to hit that boot camp class now.
03:59
Yeah, I got to work on this a little bit.
04:00
Yeah.
04:01
Yeah, let's do it.
04:04
So, if you're intimidated by boot camp classes
04:07
or group classes in general, here's your at home workout
04:09
to kinda dip your toes in the water.
04:11
We have 45 seconds of that clean and press,
04:14
we have 45 seconds of that front squat,
04:16
then your other 45 seconds is a step pulsing split lunge,
04:20
then, to cap that off, we're gonna get off those legs
04:22
and do the push up plank, adding that toe touch in.
04:25
Make sure to subscribe so you don't miss out
04:28
on any other fighting weight episodes.
04:30
(dramatic guitar music)