Bootcamp Commons Park 8:30 AM Saturday

Join Briana Constance and I, Qi Denver bootcampers and Zengo Restaurant for workout, brunch, and community building fun this Saturday at 8:30 am at Commons Park!!!

 

The outdoors is sometimes our refuge, our playground, our home, or our gym!  We are also at nature's mercy and forced to put certain things in perspective when natural disasters hit- far from, or close to home.  This week we have in our minds and our hearts those who are affected by the Colorado fires as we work to raise support for an organization that helps to build community and safer homes for people in earthquake prone parts of the world.

Chris and Bri will provide the moves, Zengo Restaurant will provide the post-workout fuel...all you need to do is show up ready to have fun and support our cause!

Build Change is an international non-profit social enterprise that designs earthquake-resistant houses in developing countries and trains builders, homeowners, engineers, and government officials to build them.

Local Skills, Local Demand. Build Change leaves in place permanent change in construction practice by building local skills and stimulating local demand.


Build Change works in Sichuan, P.R. China, Sumatra, Indonesia, and Haiti.  They work to build local skills through hands-on training programs and stimulates local demand for safe building by designing affordable, locally appropriate houses.

 Join us Saturday 8:30 am!  Visit www.buildchange.org for more info!

This is the Bootcamp!!!

 

 

We have SO much to be excited about for this Saturday's Fitness for a cause bootcamp.  Be there at 8:30 am sharp at our new location Commons Park on 15th and Little Raven St.  (map http://goo.gl/maps/oQDZj )

Proceeds from Bootcamp this Saturday are going to Colorado Supporting our troops. 

So join the Qi warriors, Our Ft Carson heroes (who will be coming up from the Springs to workout with us), Arapahoe County Sherrif/SWAT, and our Buckley reserves for a fun, challenging workout for a great cause!! Let's make it a little friendly competition?

ALSO!!!!.....We have teamed up with ZENGO restaurant right across the street from Commons Park. 

After the workout--please stay for Saturday Bootcamp Bottomless Brunch at ZENGO.

• Zengo is offering brunch and donating 10% of the proceeds to CSOT!
• Dirty Warrior Bottomless Brunch $30 (w cocktails)
• Clean Warrior Bottomless Brunch $20 (no cocktails)

 

Bootcamp at Crestmoor Park with Nick Spinosa and Chris Lindley

Tuesdays & Thursdays (Two Times: 7:15 a.m or 8:30 a.m.)

Join Nick Spinosa from Spinosa Training and me for the hardest, most efficient workouts we can deliver. Our fusion of High Intensity Interval Training (HIIT - the most effective weight loss training philosophy), functional body movements and heart pounding cardio conditioning (including boxing and martial arts drills), will burn 800 to 1000 cals each workout and leave you drenched.  

Each workout is unique and different building each week.  Most classes and almost every crossfit workout is less than 30 minutes of actual high intensity work (WEAK). Here you will work your ass off for 60 minutes straight every time, no 30 minute sit in a circle chit chatting, if you want to gossip save it for the pool party. 

Our combined training method is physically demanding (but we modify it for every fitness level, so you have NO EXCUSES). Just know that you will have both of us all over your ASS if you're not pushing yourself to your highest potential.

Grab your friends, for the ultimate weekday warrior workout -- you owe it to yourself and your body will thank you!

Meet at the Playground

Cost: $15 drop-in or $75/month

Sign up: Click Here

Testimonial Quotes:

“Denver’s premier trainer/wellness expert - Chris Lindley is a force in the fitness industry. Take his class one time and you’ll be hooked. No one motivates or delivers results like Lindley. ‘You didn’t get up to quit!’ is one of my favorite Lindley quotes it moves me through everyday. You won’t quit because he won’t let you - and you’ll be better for it.”

- Mary Stromberg

Fitness for a cause bootcamp is back this saturday

Fitness for a cause bootcamp is back this saturday, and we are excited to support the Ellie White Foundation for Rare Genetic Disorders.  

When Ellie was just 3 she was diagnosed with juvenile diabetes.  By age 11 doctors confirmed that she had a genetic disorder called Wolfram syndrome, a rare genetic disease, so rare that chances of getting it are one in 700,000. When Ellie was diagnosed she was the only person with Wolfram syndrome in Colorado. 

Wolfram syndrome causes blindness, hearing loss, and eventually it affects the brain stem, causing respiratory failure at an early age. With no current cure, the life expectancy of a patient is typically less than 30 years. 

Despite all she has to overcome in her young life, Ellie remains a positive inspiration to many. Her dance group, The Silhouettes, came in second on "America's Got Talent" sixth season. She used this public platform to bring awareness to Wolfram syndrome. "Even though she's losing her hearing and vision, she can dance. On ‘America's Got Talent' even," Beth White, Ellie's mom said.

The Ellie White Foundation for Rare Genetic Disorders was created in 2012 by Beth White. As a researcher, Beth's goal is to raise enough funds to help build a lab where research can begin to find a cure for Wolfram syndrome and other rare genetic diseases. The first annual Ellie White Fund Raising event was held in Wilmington, NC in July of 2012 followed by an event in Boulder, Colorado, Ellie's home, in November 2012. The Foundation is dedicated to raising awareness of Wolfram syndrome and funding research to find a cure for Wolfram syndrome and other orphan diseases that receive little or no federal or private funding. 

www.elliewhitefoundation.com

Larson/Lindley Bootcamp Continuing All Summer Long

Master Coaches Kylie Larson and Chris Lindley

from Qi Functional Training Centers

Slamming the HOTTEST/HARDEST workouts in City Park

• Mondays, Wednesdays, and Fridays at starting 9:00 AM 
• Meet at the Old Boat House AKA stage used for the Jazz in City Park 
• Cost $109 for 4 weeks or 12 workouts (less than $9 a workout!) 
• Each workout will be 75-90 mins long 
• We welcome ALL fitness levels and always show both high and low intensity modifications. 

Get noticed!!!

MoJo- Monday’s: A total body strength and conditioning workout, we HIIT (High Intensity Interval Training) it all on Mondays. Expect multiple cardio and strength drills, games, functional strength training, and multiple High Intensity Intervals combined with focused core work to get your MoJo back. Best way to jump start your week. Expect to burn at least 1000 calories at this workout.

Baby Got Back- Wednesday’s We’re talking about your glutes, AKA: da butt, junk in the trunk, slamming legs hip to heels…you get the picture! This killer lower body workout will target your glutes, legs, calves and core. You want the rock hard rump shaker? Needing to drop the jiggle? This is it.

Tank Top Friday’s - Ever wanted to have those sexy shoulders, back and arms that grab everyones attention? Have you ever said I will never be able to do a real pull up? If so this is the day you don’t want to miss. We will focus all exercise on the upper body, not leaving one muscle untouched.

FREQUENTLY ASKED QUESTIONS

Do I need to register before trying a class?
If it is your first time please just show up for a complimentary workout. After your initial visit we ask you register for this program by following these steps

1.  Click Here:

2. If you’re new to our Qi community, you will need to create a login and password.
3. If you are only doing drop-in’s, select the day(s) you want to attend, then hit enroll. If you are registering for the whole month, simply click “enroll”
4. The next screen you will select the purchase you plan on making. It will be a total of your drop-ins or the total of the entire month.
5. From there you are taken to the shopping cart where you will confirm your purchase and check out.
6. The next screen is the check-out screen where you will enter or confirm your billing info and complete your purchase.

If you have any questions, please email kylie@qidenver.com

FAQs:

I haven’t worked out in years – will I be able to keep up?

We welcome ALL fitness levels and we will show various levels of intensity for each exercise. If you need modifications we are always here to help. We will encourage you to work hard but want you to work at your own level. We thrive on creating a positive atmosphere for all our City Park Warriors!

Can Moms come with their kids in a stroller?

Hell YES! No excuses. We want this to be your year!

What if my baby gets fussy?
What baby doesn’t get fussy?!! Our workout is full of moms who have been there and we all understand. If your baby gets fussy, you can take him/her out of the stroller and hold them during class. You will often see moms doing “baby squats” holding their infants or stopping to feed/change them during class. It’s all okay no matter what we are going to make sure you get your workout!

What should I bring with me to class?
We supply all of the exercise equipment, but make sure to bring sneakers,water and a mat/towel for core and booty work.

Was The Pool Party Stressful This Weekend?

Get STRONG. Get LEAN. See RESULTS.

Do you want to change your body? Tighten up?  Stronger cardio? Create strong, lean muscle mass? If you said yes to any of these questions, you are in the right place!!! Try HIIT 60, High Intensity Interval Training for 60 straight mins.  It is the most effective way to lose body fat while creating lean muscle mass. Each workout will challenge you and make you stronger for the next session - each workout builds on each other, making the next workout more challenging then the previous one.  Don't be intimidated, anyone can do this! This is a community built of people who want to change too. During the workouts you will make friends to your left and to your right. These workout friends will encourage you, support you and will hold you accountable- making you want to show up for the ass kickings each week!

On top of your new friends you will have Margaret Randolph and I making sure you give it all you got, keeping you motivated and believing in you. You will not cheat, nor have the opportunity to quit on yourself.

Join the TRANSFORMATION!

Give us a try any Tuesday or Thursday at 5:15AM at Qi Downtown (2636 Walnut St. Denver CO, 80205).

Mary Stromberg "Change your mind and your body will follow"

Mary is demonstrating a mean plank

Finding a motivating exercise routine that offers results and the desire to keep coming back is a lot like finding the perfect job. You know you need one and sometimes you settle because it's easier than the work it takes to find a new one. "Do what you love and you'll never work another day in your life" - a saying that rings true for those who've captured that holy grail and an unrealistic cliche to most everyone else.

As mother of four, I struggled to find an exercise routine that fit my schedule and delivered results. I was searching for that holy grail of exercise - not just the place that promises chiseled bodies and zen personas, I wanted real. Real sweat, real people, real challenges, real results. The big box gyms were crowded and I'd get lost on an elliptical walking slowly and watching episodes of Ellen. I tried the high priced, fancy gyms with fashionable locker rooms and even more fashionable people. Unfortunately, the sauna and high speed hair dryers weren't doing anything for my figure. I quit.

A local fundraiser's silent auction offered "spinning" at Qi on Colfax. I decided to give it a try. A converted store front with Ryder spin bikes, some weights, jump ropes and stretchy bands looked more like a high school kid's garage than a gym. Chris and his instructors greeted each of their clients but small talk isn't what this is about and "beginners" aren't given any special treatment. Everyone is welcome and everyone is there for one reason only: work harder than you ever thought possible and feel the change. When I found Qi, I found me.

After 9 months at Qi, I had lost 40 pounds. I changed the way I eat (also thanks to Qi instructors who offer so much help and support in this arena too!), the way I work and the way I think about exercise. "Change your mind and your body will follow." I learned this mantra at Qi and it goes everywhere with me - in and out of the gym.

Qi is real - it's real people, real promises, real support and real results. Ask for what you need or don't - simply show up with an open mind, ready to work and I guarantee you'll capture the holy grail.

Join The HIIT 60 Transformation!!!!

Tuesdays & Thursdays @ 5:15 am - 6:15 am at Downtown Qi:

Get strong. Lose weight. See results.

This program is a total body transformation. Come try out the latest craze in fitness - HIGH INTENSITY INTERVAL TRAINING (HIIT) and see why it’s the most effective way to lose weight, gain overall body strength, and condition both your body and mind.

Each workout will have you rotating through multiple stations and exercises, and every day will be different from the next. We’ll be building on the week prior, meaning that you’ll be able to see your improvement and increased strength immediately.

Classes are led by both Chris Lindley and Margaret Randolph, which means four eyes will always be on you. You won’t have a chance to be a slacker, and when you see how quickly your body is changing, you won’t want to slack! You’ll work your butt off at least 60 minutes every session. The HIIT approach is very physically and mentally demanding, but visible results are guaranteed.

Qi Downtown T, TH 5:15 AM:- Starting May 2nd- SOLD OUT
2 days a week T, TH (5:15 AM to 6:15 AM): 9 total trainings sessions
$13/training session ($117)
Training Dates: 5/2, 5/7, 5/9, 5/14, 5/16, 5/21, 5/23, 5/28, 5/30

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Qi Downtown T, TH 5:15 AM:- Starting June 4th- Sign Up Now Space is Limited
2 days a week T, TH (5:15 AM to 6:15 AM): 8 total trainings sessions
$13/training session ($104), Or Drop in $15 per session.
Training Dates: 6/4, 6/6, 6/11, 6/13, 6/18, 6/20, 6/25, 6/27

Sign up here:

Qi Downtown Functional Training Center 2636 Walnut St. 80204

Looking to feel better? Need some body work?

Last week I met Erica owner of Conscious Bodies for some much needed bodywork. It was AWESOME! Conscious Bodies right next door to Qi Ryders as she is as good as it gets. I wanted to share Ercia's contact info to all of you Warriors who might be in some need of some SERIOUS bodywork given the intesnity of our workouts:))).

Erica's Goal as she told me "I, like you, want to get people moving and moving better. On a very physical level life is movement, and to improve your functional ease and rewire your pain patterns is fundamental for a better human experience. I believe bodywork, exercise, breathwork and meditation are transformative elements for everyone looking to improve the quality of their lives."

To contact Erica you can email her atconsciousbodies@gmail.com to set up a appointment. Currently her hours are Mon and Wed 8-7, Tue and Thurs 8-1130, and Fri and Sat 8-4

Saturday Morning Fit For Cause Bootcamp 8:00AM Stapleton.

This week we are getting fit for the Denver Language School. MY KIDS SCHOOL...

Denver Language School (DLS) is a public, tuition-free language immersion charter school located in East Denver.

DLS provides an innovative academic program to reach the highest levels of student achievement through comprehensive language immersion education in Spanish and Mandarin Chinese. DLS offers traditional learning activities in the target language, making the language both the medium and the object of instruction.

Suggested donation per class is $10, however regardless of your donation we welcome you to join us for a great experience outdoors. Kids ages 2-9 are welcome to come play under the guidance of a P.E. instructor, and anyone over 10 can participate in the bootcamp, so bring the entire family!

Last Week's Tribe

The workout will take place at Stapleton Central Park at 8 am Saturday morning and will run approximately one hour.

Hard but fun..

Everyone and all abilities are welcome. You do not need to register in advance, and we hope you bring your friends.

Modeling the way

Photos just from Saturday to today! Some Motivation to move.

Sign up now for June's HIIT 60, T, Th 5:15 AM Qi Downtown

Tuesdays & Thursdays @ 5:15 am - 6:15 am at Downtown Qi:



This total body transformation program combines HIGHT INTENSITY INTERVAL TRAINING (HIIT), the most effective weight loss training philosophy with the most effective total body strength and conditioning techniques of body building. Each workout consists of multiple stations/exercises of which you will rotate through (High Intensity Intervals) multiple times. Each workout is different from the next and we build each week, i.e. each week is harder and more intense than the last!

You will work your ass off for it for at least 60 mins every session. The HIIT approach to exercise is very physically and mentally demanding and is for only those that want to see results, not to mention you will have me all over your ASS if you're slacking. Visible results guaranteed!

Qi Downtown T, TH 5:15 AM:- Starting May 2nd- SOLD OUT
2 days a week T, TH (5:15 AM to 6:15 AM): 9 total trainings sessions
$13/training session ($117)
Training Dates: 5/2, 5/7, 5/9, 5/14, 5/16, 5/21, 5/23, 5/28, 5/30

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Qi Downtown T, TH 5:15 AM:- Starting June 4th
2 days a week T, TH (5:15 AM to 6:15 AM): 8 total trainings sessions
$13/training session ($104)
Training Dates: 6/4, 6/6, 6/11, 6/13, 6/18, 6/20, 6/25, 6/27

Sign up here

Qi Downtown Functional Training Center 2636 Walnut St. 80204

SATURDAY MAY 11TH FIT FOR CAUSE BOOTCAMP 8:00 AM

Blondes vs. Brunettes - a women's flag football game to benefit the Alzheimer's Association of Colorado - will be played in June, but this Saturday's "Fitness for a Cause" will support the Brunette team in their fundraising efforts. Come rain or shine - the Brunette team is tough enough to work out in the mud. Are you?  All hair colors welcome for the toughest - and most fun - workout yet.

Come ready to drag, sprint, jump, push, lunge, and more.  All fitness levels are welcome; just be prepared to work and have fun.

Last year the Brunette team won the game last year in an overwhelming 42-0 defeat. They're now halfway through their practices leading up to the big game so let's test their mettle and show them what Qi Warriors are made of.

Suggested donation for the class is $10; however, we invite you to join this fun and challenging fitness experience regardless of your donation. All proceeds will go to the Alzheimer's Association of Colorado. Anyone over the age of 10 can participate in the boot camp, and kids ages 2-9 are welcome to come play under the guidance of an instructor.

The workout will take place at Stapleton Central Park at 8 am Saturday morning and will run approximately one hour.  Meet on the west side of the soccer fields just east of the playground.

Learn more about Blondes vs. Brunettes® and the Young Professionals Alzheimer’s Association of Colorado at www.ypaac.org/BvB or www.facebook.com/YPAAC.

Core Exercises Without Equipment

Great demonstration of multiple killer core exercises you can do anywhere.

Can I ever lose Fat Cells?

You can SHRINK fat cells by losing weight, but the only way to ELIMINATE fat cells from your body is through the ever popular liposuction. Your fat cells are like little ballons filled with grease and butter (awesome I know.) You can pour some grease and butter out of the ballon and make it smaller with proper diet and exercise, but it is still a grease filled butter balloon. Sleep also plays a major role in fat loss, in fact, for each additional hour slept you can lose an extra 1.6 pounds of fat on average (Canadian Study).

Kaizen Breakdown on Fat:

1. The medium-sized (red cells) above are the most efficient at storing and releasing fat. Much better than large swollen cells, and small immature cells (Black Cells)

2. Overeating and lack of exercise causes your fat cells to store more fat. As a result, they grow larger and tell your body to produce more new cells.

3. As your fat cells expand, they become swollen or inflamed. Larger fat cells are much worse at releasing fat back into your body to burn off as energy. This makes it more difficult to lose weight.

4. When you lose weight, you draw from these fat cells; but they will never be as small or as efficient at releasing fat like before.

Bottom-line, Exercise and Eat Well everyday!  You don't want any more Swollen Cells...

Outdoor Spartan Training Monday and Wednesday 5:30 PM Ryders.

Join me and Adrian Tucker each Monday and Wednesday evening at 5:30 PM in front of Qi Ryders for some serious outdoor SPARTAN training.  

We were all designed to run, jump, climb, hike, roll, get dirty and move in the wild. We all share these innate skills, and we are all capable of experiencing the thrill of unleashing long-dormant human instincts.

Remember when you were a kid-when you would not only walk toward a puddle, but stomp right in the middle of it, making as big a splash as you could? Kids who aren't yet brainwashed by electronic media go outside to play, explore, and get dirty. They squat down to dig in the sand with impeccable flexibility and balance. They climb and swing and tumble for the sheer joy of their own movement. When was the last time you went through the mud instead of around it, were overcome with exhilaration at you own power, or felt giddy just by just moving and having fun in your environment?

This 70 minute full body strength and conditioning movement training will not only prepare you for your next obstacle in life.

Expect to run, sprint, jump, lunge, squat, press, roll, swing and pull anything. We will travel at least 3 miles each workout, and you will use every muscle in your body as we turn our urban environment into our adult playground. Lightweight utility or batting gloves gloves are recommended. Don’t wear your new Lulu gear to this workout, you're going to get dirty.

We will meet outside of the entrance of Ryders on Colfax, and will head towards City Park at 5:30 PM every Monday and Wedensday. Are you a Warrior?

GET NOTICED THIS SUMMER

Trainers Kylie Larson and Chris Lindley

from Qi Functional Training Centers

Slamming the HOTTEST workouts in the park

• Mondays, Wednesdays, and Fridays at starting 9:30 AM 
• Meet at the Old Boat House AKA stage used for the Jazz in City Park 
• Cost $109 for 4 weeks or 12 workouts (less than $9 a workout!) 
• Each workout will be 75-90 mins long 
• We welcome ALL fitness levels and always show both high and low intensity modifications. 

Get noticed on the FAX this summer!!!

MoJo- Monday’s: A total body strength and conditioning workout, we HIIT (High Intensity Interval Training) it all on Mondays. Expect multiple cardio and strength drills, games, functional strength training, and multiple High Intensity Intervals combined with focused core work to get your MoJo back. Best way to jump start your week. Expect to burn at least 1000 calories at this workout.

Baby Got Back- Wednesday’s We’re talking about your glutes, AKA: da butt, junk in the trunk, slamming legs hip to heels…you get the picture! This killer lower body workout will target your glutes, legs, calves and core. You want the rock hard rump shaker? Needing to drop the jiggle? This is it.

Tank Top Friday’s - Ever wanted to have those sexy shoulders, back and arms that grab everyones attention? Have you ever said I will never be able to do a real pull up? If so this is the day you don’t want to miss. We will focus all exercise on the upper body, not leaving one muscle untouched.

FREQUENTLY ASKED QUESTIONS

Do I need to register before trying a class?

If it is your first time please just show up for a complimentary workout. After your initial visit we ask you register for this program by following these steps

1.  Click Here:

2. If you’re new to our Qi community, you will need to create a login and password.
3. If you are only doing drop-in’s, select the day(s) you want to attend, then hit enroll. If you are registering for the whole month, simply click “enroll”
4. The next screen you will select the purchase you plan on making. It will be a total of your drop-ins or the total of the entire month.
5. From there you are taken to the shopping cart where you will confirm your purchase and check out.
6. The next screen is the check-out screen where you will enter or confirm your billing info and complete your purchase.

If you have any questions, please email kylie@qidenver.com

FAQs:

I haven’t worked out in years – will I be able to keep up?

We welcome ALL fitness levels and we will show various levels of intensity for each exercise. If you need modifications we are always here to help. We will encourage you to work hard but want you to work at your own level. We thrive on creating a positive atmosphere for all our City Park Warriors!

What ages of kids are allowed at the Bootcamp?

We have seen babies from 6 weeks old and up. We are “family friendly” and welcome children of all ages! We too are parents. Any Mom, Dad, Brother or Sister is welcome! If you need to step away to handle your child, we get it and don’t mind. Been there..

What if my baby gets fussy?

What baby doesn’t get fussy?!! Our workout is full of moms who have been there and we all understand. If your baby gets fussy, you can take him/her out of the stroller and hold them during class. You will often see moms doing “baby squats” holding their infants or stopping to feed/change them during class. It’s all okay no matter what we are going to make sure you get your workout!

What should I bring with me to class?

We supply all of the exercise equipment, but make sure to bring sneakers,water and a mat/towel for core and booty work.

Base 10 - Join me in getting committed. Start NOW, no more excuses.

BASE 10 - Level 1*

(7.5 Minutes a Day)

Fat, lazy, and inactive. Most folks lack a realistic benchmark by which to measure their fitness levels, but it doesn’t take benchmarks to realize that obesity levels are rising and activity levels are decreasing.  Just look at the people around you...how many times have you wondered if that cop or paramedic could really perform under the demand for strenuous activity?   The simple struggle to climb a flight of stairs or to play ball with your kids is proof enough that a lot of us do not have enough activity in our lives to keep us fit. We are a  nations which has become fat due to our eating habits and our lack of regular and consistent daily movement. And most of us us are okay with this, never giving it a second thought. The common excuse?  We don’t have the time, money or knowledge needed to get fit.  Well that’s baloney.  Let’s agree, right now,  no  more excuses!

BASE 10 eliminates any excuses you may dream up:

• Not enough time,
• Gym is not open,
• There’s no gym available,
• I don’t know what to do,
• My workout partner or friend isn’t available today,
• I need someone to show me modifications... blah blah blah.

BASE 10 works every major muscle group in your body every week with no gym, no studio, no weights no fancy equipment, no cost!  All you need is a pull-up bar or a ledge, chair bench or step.

Seriously you spend more time sitting on the toilet each day than you do on exercise, and while “regularity” is an important part of good health, exercise is just as important. Have you ever heard anyone say they didn’t have the time to “hit the head”?  This system also gives you the metrics to track your exercise and to see your improvement weekly...and, it’s quick --  requiring just 7.5 minutes.  That’s nothing! That’s less time than you spend in the car waiting at traffic lights.  Ultimately, the goal is to build a habit of regular movement in your daily life.

Here is how it works:

Over the course of the day you take  5 separate movement breaks, each just 90 seconds in duration, completing just one of the Base 10 Level 1 movements listed below for the entire 90 seconds, completing as many reps as you can in that 90 seconds.  It’s that simple: one movement for ninety seconds, five times per day!  

Here are the basic movements (what they are and how to do them will be explained later):

• Squats
• Mountain Climbers
• Good Mornings
• Push Ups
• Sit Ups
• Burpees
• Pull Ups -(Assisted, Jump, or Real)
• Step Ups
• Reverse Burpees
• Hanging Knees to Chest

You can choose from any of the 10 movements for any of the five periods each days as long as you do at least one of every movement at some point each week.  For example, you could do the following today:

• 1 set of Mountain Climbers
• 2 sets of Push Ups
• 1 set of Step Ups
• 1 set of Hanging Knees to Chest

That gives you the five periods of activity for this twenty-four hour period.

You could also  could do just one set of any of the Level 1 Base 10 movements.  It is totally up to you and how you're feeling that day.  If your abs are sore, maybe you should give them a rest day and not do Sit Ups that day.  Bottom line: you have to complete just five 90 second sets throughout the day, and ensure that over the course of the week you do at least one set of every Base 10 Level 1 movement.

The theory - each movement works multiple muscle groups with every repetition; none works just one muscle group.   In doing all 10 movements over a week, there is not a single muscle group that is not exercised fully.  In other words, when you do all the movements each week as prescribed, you will have exercised and worked every major muscle group in your body.

Every 6th day is the Challenge or Test Day, and the full amount of exercise time for the day is 10 minutes.  10 minutes, that’s it. This is the longest and toughest part of Base 10 Level 1 each week.  No excuses... On your Challenge Day, you only complete each movement for 1 min in duration; however, you do them all back-to-back with no break, and you keep track of your reps on each. You have to do 1 full minute, as many reps as you can with each of the 10 movements.  You record your reps for each movement.  This is your benchmark by which you're going to compare your performance week to week. Each week you try to at least maintain your rep count in 5 of the movements and improve it in the other 5.  If you can improve it in all 10 each week, AWESOME!

Rest Day: You can pick whatever day that is convenient for you as your Rest Day, but make it the same day every week. The actual day of the week doesn’t matter; just make sure your Rest Day is immediately following your Challenge Day.   

Getting Started:

• Start today, NOW!  BE committed enough to your health and well-being to give yourself 90 seconds now.  Don’t pospone improving your health for one more minute.
• Follow twitter.com/lindleyfit for daily reminders, videos and clear evidence that anyone can do this, anyone!! No excuses - this is Level 1, anyone can do it no matter their current level of fitness.    If you’re  not familiar with twitter,  here is a easy way to follow along.
• Go to your text message or SMS screen, and in the to field the number you're going to put in is 40404, and the message you're going to type is follow lindleyfit then hit send.  Thats it you will get the daily updates and you can unsubscribe at anytime.

• 
  
  

• Get your buddies to join you and help keep you accountable. Have some fun, make some bets or set some challenges to each other.
  

  • • 
      
• Each week on your Challenge Day, beat your previous Challenge Day score.

BASE 10 is meant to be a standard system that we can all engage in, with limited risk of injury, and it is a system that can be universal -- a system that is not limited just to those who are young or runners, yogi’s, tri-athletes, cross-fitters or already fit.   BASE 10 bodyweight movements are something every person can and should do, regardless of current fitness state, natural physical abilities or financial means and access to fancy equipment or facilities.

This is not meant to replace any current physical fitness program, activity or sport;  rather, this is meant to enhance what you're already doing.  For example, if you do yoga several days a week, or love to run, or attend group fitness classes or work with a personal trainer, keep doing it all.  Simply add the extra 7.5 minutes of BASE 10 each day to see your fitness level improve!   

And if you don’t have a current fitness program, then begin with this one. It will serve as a terrific foundation from which to build, preparing you for any activity you might choose. Because all of these movements can be done at home, work, while traveling, at school or in a local park, there are absolutely no limitations on who can participate in BASE 10.  Regardless of your current physical fitness level you can commit to your physical health six days a week.  There is not a movement in the 10 exercises that can not be modified in some way as you morenfully develop the strength and endurance to do the full progression.  

Are you ready to commit to just 90 seconds, five times a day, to ensure that you are continually improving your physical fitness?   Then let’s get started - NOW!

* Of course we will have Level 2 and 3, start with level 1 today