Super Secret Fitness Boot Camp 12-Week Fitness Program has been developed specifically to prepare you to reach your peak!

This unique fitness training program shows how dedicated people achieve world prominence and an extraordinary reputation for physical fitness.

If you stop thinking negative thoughts like; “I can’t or there’s too much for me to overcome,” and start saying “I can and I will…nobody will stop me!”

I promise you that each and every day is a new day and a new start…so make your success happen with fitness.

Please do not be fooled by the simplicity of the exercises you find here.

Look, anybody can flip through pages and say “is that it?”

The key to this fitness program’s effectiveness is the exercises are performed (i.e., a pyramid system) with the complete blitzing of all muscle groups.

If you’re not sore after starting this program-or more accurately, if your muscles are not burning from exertion…you did not use the system properly.

Fully developing all the components of fitness will have a direct impact on your performance…

Aerobic fitness, strength, power, flexibility and a healthy body weight—all together are highly related to your ability to perform with maximum results.

AEROBIC FITNESS will help you:

• work for extended periods without undue fatigue
• make sound decisions even after periods of demanding work
• recover quickly from hard work
• handle heat stress and altitude more effectively
• adjust more easily to travel and jet lag
• resist minor infections and colds
• recover more quickly from any injuries you might have.

STRENGTH AND POWER will help you:

• start, stop, and react quickly in field situations
• lift or move objects or your own body weight more often and
more quickly with less fatigue
• perform twisting movements in full fighting gear
• carry objects (or casualties) over distance at speed
• protect your lower back and reduce your risk of injury.

Good FLEXIBILITY will help you:

• complete demanding tasks with less muscle soreness or discomfort
• reduce your overall risk of injury.

Maintaining a HEALTHY WEIGHT (without excess body fat) will:

• enhance your ability to do aerobic work and recover quickly from it
• allow you to move your own body weight and carry heavy objects
more easily—and to move more quickly
• reduce health risks such as heart disease and diabetes and lower-back problems and other injuries.

Be prepared and plan ahead for each session.

Assess the weight-training equipment available and decide how the session needs to be organized so you can efficiently complete within an hour or less.

Tip: If you train sensibly, you’ll avoid injury and be able to stick with your
program  and make good progress.

Warm-up/cool-down exercises are an essential part of your overall training
and fitness.

It’s very important for preparation, injury prevention, and comfort around each training session.

They will also help you improve and maintain an adequate level of flexibility.

Give these exercises the attention they deserve.

Here are some tips to keep you on the right track:

Warm-up

• Ease into each training session with a gentle warm-up as this will prepare your body for the demands of the workout and can reduce your risk of injury during activity.

Cool-down

• Finish each session with stretching exercises.

This helps your body “slow down” after the workout and can reduce unnecessary stiffness and soreness that may result from vigorous activity.

Don’t overdo it

• The rest days are an important part of your fitness so you don’t over train, get too tired, and risk injury.

Look for progress over a period of time, not for instant results.

During strength training…you’ll  learn the proper technique in each of the exercises.

. Use light loads when you are learning new exercises and be careful moving the weight to the starting position when using free weights.

• When using free weights, be sure the collars are tight so the weights are
secure on the bar.

Always make sure the support pin is fully inserted when using stack weights.

• Breathe comfortably—don’t hold your breath.

Inhale and exhale on every repetition, inhaling on the preparation phase and exhaling on the effort phase.

• Work with a partner so that you can spot each other, especially when
using free weights.

Adjust racks, benches, etc., so you are always in a comfortable, secure position.

Protect your back from undue stress during lifting, carrying, and all your other dynamic activities.

Assume a posture that respects the back’s natural, gentle curve. Avoid extreme positions.

Remember to always face objects and use your legs when you lift. Turn by moving your feet. Don’t plant them and twist.

Finally, here’s an incentive and how to spend the rest of your fitness time.