Course Description
In this video I will show you and teach you how you can do a very effective workout for yourself without needing too much space, time and without equipment with only 4 EXERCISES!
Due to the corona crisis, many gyms are closed, so a lot of people don't know HOW AND WHERE TO TRAIN.
That is why today I will present you a special type of training called BODY SCULPT BOOTCAMP (BSBC).
This is one typ of HIIT (High Intensity Interval Training) who challange you mind, body, soul, burns FAT fast, build MUSCLES fast and bring you in the SHAPE OF YOUR LIFE!
WHY BODY SCULPT BOOTCAMP?
1.) YOU CAN DO IT ANYWHERE - you don't need a lot of space and you can do it in the house (living room, bedroom ...), outside, also if you go on a business trip or a family trip you can do it in a hotel or apartment
2.) IT DOESN'T TAKE A LOT OF TIME - lasts 20-30 minutes (depending on how fast you do the exercises)
3.) YOU DON'T NEED EQUIPMENT - you can only use bodyweight exercises, but if you have some equipment (elastic bands, kettlebell, TRX ...) you can put them in training to be more intense
4.) YOU ONLY NEED 4 EXERCISES - without too much effort you can arrange a very effective training for yourself
5.) IT IS FOR EVERYONE, FROM BEGINNER TO ADVANCED - everyone determines the intensity of training for themselves
HOW IS WORKING?
You can choose 4 exercises that you like
I would recommend taking one for:
1.) UPPER BODY
2.) LOWER BODY
3.) ABS
4.) KOMPLEX
Now follows the most important part and that is the training component
16-14-12-10-8-6
That means we will make a total of 6 ROUNDS
In the FIRST ROUND we will do each of the 4 exercises 16 REPS without a break between exercises. This is followed by a 30 second pause.
In the SECOND ROUND we will then do 14 REPS of each exercise, in the THIRD ROUND 12 REPS and in that rhythm until the 6th ROUND in which we end with 6 REPS. So in each round we reduce by 2 reps.
The break between rounds is 30 SECONDS!
You only need 3-4 times a week of this training to achieve amazing results
Example:
1.) PUSH UPS (upper body)
2.) SQUATS (lower body)
3.) MOUNTAIN CLIMBER (abs)
4.) BURPEES (komplex)
1. Round:
16 x Push - Ups
16 x Squats
16 x Mountain Climber
16 x Burpees
30 sek rest
2. Round:
14 x Push - Ups
14 x Squats
14 x Mountain Climber
14 x Burpees
30 sek rest
3. Round:
12 x Push - Ups
12 x Squats
12 x Mountain Climber
12 x Burpees
30 sek rest
4. Round:
10 x Push - Ups
10 x Squats
10 x Mountain Climber
10 x Burpees
30 sek rest
5. Round:
8 x Push - Ups
8 x Squats
8 x Mountain Climber
8 x Burpees
30 sek rest
6. Round:
6 x Push - Ups
6 x Squats
6 x Mountain Climber
6 x Burpees
Visit also my other videos :)
Due to the corona crisis, many gyms are closed, so a lot of people don't know HOW AND WHERE TO TRAIN.
That is why today I will present you a special type of training called BODY SCULPT BOOTCAMP (BSBC).
This is one typ of HIIT (High Intensity Interval Training) who challange you mind, body, soul, burns FAT fast, build MUSCLES fast and bring you in the SHAPE OF YOUR LIFE!
WHY BODY SCULPT BOOTCAMP?
1.) YOU CAN DO IT ANYWHERE - you don't need a lot of space and you can do it in the house (living room, bedroom ...), outside, also if you go on a business trip or a family trip you can do it in a hotel or apartment
2.) IT DOESN'T TAKE A LOT OF TIME - lasts 20-30 minutes (depending on how fast you do the exercises)
3.) YOU DON'T NEED EQUIPMENT - you can only use bodyweight exercises, but if you have some equipment (elastic bands, kettlebell, TRX ...) you can put them in training to be more intense
4.) YOU ONLY NEED 4 EXERCISES - without too much effort you can arrange a very effective training for yourself
5.) IT IS FOR EVERYONE, FROM BEGINNER TO ADVANCED - everyone determines the intensity of training for themselves
HOW IS WORKING?
You can choose 4 exercises that you like
I would recommend taking one for:
1.) UPPER BODY
2.) LOWER BODY
3.) ABS
4.) KOMPLEX
Now follows the most important part and that is the training component
16-14-12-10-8-6
That means we will make a total of 6 ROUNDS
In the FIRST ROUND we will do each of the 4 exercises 16 REPS without a break between exercises. This is followed by a 30 second pause.
In the SECOND ROUND we will then do 14 REPS of each exercise, in the THIRD ROUND 12 REPS and in that rhythm until the 6th ROUND in which we end with 6 REPS. So in each round we reduce by 2 reps.
The break between rounds is 30 SECONDS!
You only need 3-4 times a week of this training to achieve amazing results
Example:
1.) PUSH UPS (upper body)
2.) SQUATS (lower body)
3.) MOUNTAIN CLIMBER (abs)
4.) BURPEES (komplex)
1. Round:
16 x Push - Ups
16 x Squats
16 x Mountain Climber
16 x Burpees
30 sek rest
2. Round:
14 x Push - Ups
14 x Squats
14 x Mountain Climber
14 x Burpees
30 sek rest
3. Round:
12 x Push - Ups
12 x Squats
12 x Mountain Climber
12 x Burpees
30 sek rest
4. Round:
10 x Push - Ups
10 x Squats
10 x Mountain Climber
10 x Burpees
30 sek rest
5. Round:
8 x Push - Ups
8 x Squats
8 x Mountain Climber
8 x Burpees
30 sek rest
6. Round:
6 x Push - Ups
6 x Squats
6 x Mountain Climber
6 x Burpees
Visit also my other videos :)
WHO IS MARINO KOROTAJ?
Marino is a Personal Trainer and Nutrition Coach born in Croatia but living and working in Germany. His passion in life is helping others to achieve their dreams; you see obstacles only if you look away from you dreams. He speaks 6 languages inkl. English, German, Spanish, French, Croatian and Slovenian. Marino has been already a lot of years in the Health and Fitness industry as a Fitness and Group trainer. He was a member of the French Foreign Legion (Special army forces) where he finish as the best soldier in his unit. There he learn how to lead, respect and motivate the people and also never give up, no matter how difficult the challenge is. Also he was working as a Personal trainer on the Luxury Cruise Ships where he also make the World Cruise and had chance to see all the world. There he was making big seminars about sport and nutrition, training and nutrition plans for different types of people, group classes and a lot of more. During his career he helped a lot of people (beginners, athletes, children…) achieve their goals by increasing their muscle mass, burning their fat, increase their energy levels and most important, build their self-respect.He believes that his job contains an educational and motivational approach and he is happy to help anyone achieve their short and long term health and fitness goals. Marino's endless energy and passion to motivate comes trough in all that he does and reflects on people he comes in contact with.
Here are a few quick facts about him, concerning his expertise and experience in the fitness and wellness field:
-Fitness Trainer and Sauna Master in Therme Erding, Germany (The World's Biggest Therme)
-Personal Trainer in Fitness Studio Kickletics, Munich (Germany)
-Personal Trainer and Nutrition Consultant for Steiner Company, USA (Big American Spa and Fitness Company working inside of the Luxury Cruise Ships)
-Legionnaire and member of the French Foreign Legion (Army Special Forces)
-Fitness University in Zagreb, Croatia
-Business Fitness Academy in London, UK
-Total Body Coach (Basic level ) certification
-Total Body Coach (Advanced level ) certification
-Total Body Coach (Master level) certification
-Basic Pro Trainer certification
-Diet and Nutrition Coach certification
-Member of EREPS (European Register of Exercise Professionals)
-Online Fitness Academy certificate
-EHFA (European Health & Fitness Association) Diploma
-Certified Nutrition Coach
SPECIALIZATIONS:
Bodybuilding, Endurance trening, Kettlebell, TRX, SAQ, Plyometrics, Mobility,Weightlifting, Indian clubs, Powerlifting, Bulgarian bags, Elastic bands, BOSU, Prevention, Rehabilitation, Recovery, Nutrition, Supplementation
