Content from WTVJ Miami, FL
6/17/2009 11:30 AM
Men's Health Day Preview WTVJ June 17
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FATHER'S DAY.
This Sunday, you can pamper dad and feed him that nice breakfast in bed for father's day but you can also do something even better for him. Send him to a free 50 minute boot camp, but personal trainer Glenn Greer is here to teach us some exercises that are perfect for people at any fitness level, right?
Absolutely. Absolutely. Doesn't matter as far as the conditioning of the person. We are going to train them at any fitness level. So if they're a beginner, we will treat them as a beginner. If they're advanced, we will modify the workouts to make it more challenging. No matter the fitness level, we will challenge the person.
Can you really get something out of 15 minutes?
The 15 minutes will be actually a scheduled workout that we'll be doing at the South Miami hospital on Saturday from 8:30 until about 12:30. That's going to be on Saturday. Our boot camps are a full hour. A full hour.
15 minutes, I can do that.
Here's the thing. The new protocols for exercise are shifting. Gone are the hours as far as -- or two hours. We can now as far as optimize the metabolism to burn in 15 minute increments. It's not far-fetched for us to do a 15 minute workout. Especially if you're a beginner. We have Cynthia here. She teaches our boot camp and she is awesome. She will show this to you. I wanted to actually get bob to do some pushups. I'm hoping maybe he will.
He doesn't want his muscles bulging out of his suit.
Here's the thing. She will start with pushups. Okay, now, here's advanced. So advanced pushups is going to be an extension of the legs, it will be as far as using more core strength, using more muscles. If she's going to be as far as a beginner, i'm going to modify her exercise and have her go to a modified pushup. Now, our goal through the boot camp, the four week boot camp, is to have her do a real pushup eventually. I'm not going to make her do a real pushup if she cannot. She will do modified. Right from there without any rest at all, she will go to bicep curls, double hand flexion. Her heart is elevated, she just worked her chest muscles. Now she will work her bicep muscles, okay? That's perfect. Then what we are going to do is an aerobic movement. This is called a skater plios. Now your heart is racing, you're using leg muscles, there's no time recovery. We will just go and flow. This is how we do the boot camps. If she was deconditioned, we would slow it down, not have her do as many reputations. Deconditioning is people who have not exercised at all.
Oh, deconditioned. Okay. All right. Deconditioned.
She is conditioned. As far as workouts, she is in fantastic shape. She has done this alot. These are squat drill press. This is one of my 'favorite exercises because you are using three muscle groups, using the legs, biceps and shoulder, okay? This is what we call compound movement or multi-joint movement. This is going to elevate the heart rate, strengthen the muscles, okay? So what we do is try to take out isolation exercises. Now, we will go old school here. We got jumping jacks. Remember physical education, right?
Oh, yeah.
Some of you guys haven't done this in a long time.
Don't look at me when you say that.
I won't. I promise i won't. Here's something you guys are hearing kettle bells. She will move, i will give her the kettle bell real quick.
Our producer needs to listen to this. I just got this, the kettle bell workout. Watch.
Here's the thing. You don't use isolation. He's going to drive the kettle bell up with her hips and drive the weight all the way up, okay? This right here looks simple. You need about 20 repetitions. Your heart rate will maximize to 85%.
That really works what part of the body?
It's lower body but there's no spot reducing. She will strengthen her legs but as far as fat reduction, her heart rate's elevated, she can lose body fat systematically. Her arms, doesn't matter. She is utilizing calories. Then we are going to go right to hurdles. Double feet hurdles. She's keeping her heart rate elevated. In the class, we will have it more extended out. We will do a rotational squat and rotation, okay. We're working the body in different planes of motion. We are working the body front, side. We have Chris in the plank position as well.
Chris is lying down hanging out.
I don't know why we brought him aboard.
He's nice to look at.
Here's the last thing. This is what i call the Kim Kardashian meets the j-lo exercise. It's a simple band, about $6, you can buy it at any store. Cynthia will show you a very simple glute technique. Okay. That's it. Anybody can do this. If she needed to be a little more stable, i will put my hands right here, she will be a little more stable. That's it. This works the glute. Imagine doing this with lunges and squats. It's a full body workout no matter what.
Let's tell everybody, Glenn's boot camp is this Saturday from 8:30 until noon at the Victor E. Clark Education Center.
Guys, come on.
This is great for you. Please register, though. Reservations are required. Call 786-596-3815. Over to Kelster | 
