Online Fitness Bootcamp

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Created By ISSA Certified Nutritionist and Certified Personal Trainer, Coach Austin.

On Demand Workouts plus more with the subscription on app for a $9.99/month subscription with more workouts to come.

12/5/24 Cardio and Abs Day

Try this simple yet effective workout out and feel the burn!
Do 3-5 rounds 8-12 reps each 1 minute for Planks
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7/17/24 Quick workout update

Here is another workout you can do with limited time and no equipment.
Add Jumping Jacks, Push-ups, Planks, and Bodyweight Squats. Do 5 sets of 30 seconds each exercise to start 2-3 days a week. If you need a lower impact workout follow one of the posts below. ​

 You still may want to skip the gym during Covid.. Even if your vaccinated you still run the chance of catching it and the gym is the perfect place to do so. Fitness is a priority, even without the gym you need to find ways to stay in shape.

Here's a simple workout program created by certified personal trainer (International Sports Sciences Association) Coach Austin with minimal equipment you  can do at home anytime.

​Coach Austin recommends focusing on movement basics, Like Bodyweight Squats, Lunges, Push-ups and Planks. He recommends you add a weighted vest when the workouts become easier to continue to  make progress. You can do the workouts 4 times a week alternating workouts each time.


Workout program for limited time. 9/2/23



So you want to get fit and exercise but you don't have time? This is one of the biggest reasons what I hear from people who say no to starting a Fitness program. It's time to change your mind with this program that I designed with minimal equipment. 


1. Burpees 
       3 sets of 25 reps


2. Slam ball slams 
        5 sets of 12 reps


3. Push ups
         3 sets or 20 reps


There you go a Workout for people with limited time.
Do this workout 3 times a week wake up 30 minutes earlier than normal to get this workout done. You got this.
New Post/Update 1/18/2023


Here’s the New Post…

​Low impact workout program


Wall Push-Ups 4 sets of 25 reps

​TRX Rows/Squats 3 sets of 20 reps

​Knee Push-ups 3 sets of 10 reps

​Planks 3 sets of 30 seconds

​Air Squats 3 sets of 12 reps

​Crunches 3 sets of 15 reps

​Leg Lifts 3 sets of 10 reps

Walking 20 minutes 

​Rebounder 20 minutes


Here’s a low impact workout you can do 3-5 days a week with little to no equipment. A simple rebounder or trampoline costs 50 dollars. And a TRX can be put on your door frame for little to no money.


If you’re a beginner or overweight try this workout first.


Part two 

Workout 1 HIT Training Workout
​
​Do each exercise for 1 Minute each. Then repeat for 4 circuits total.

1. Reverse Sit-Ups W/ Stability Ball. -Squeeze core as you are tucking your legs to your center.

2.Push-ups w/ Stability Ball. -Tighten your core and squeeze your upper back together on the way down of the push-ups. Use a medium to wide hand placement for the push-up.

3. Tuck-Jumps. -Jump up and down and bring your legs to your chest or as high as you can. Swing your arms back as you jump up for momentum.

​4. Twisties. - Move your body forward using only your hips and core. Stay off your toes and flat on your feet. Use a good sprinters arm action for momentum.

​5. Jump rope. -Keep feet together and perform standard jump rope.

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Kettle Bell Workout

Do each exercise for 1 minute then repeat for 4 total circuits.

1.Kettle Bell Deadlifts
    - Use a Medium Stance and with 2 hands lift the weight. Make sure you have good athletic posture with no bends in your back. When lowering the weight push your glutes back.

2.Kettle Bell Swings.
    - Start by swinging the weight with one arm and snap your hips forward to use momentum.

3. Push-ups
    -Use medium arm position and squeeze your upper back together on the way down. Also, keep your core tight.

Covid Home Workout Program Part 3

December 8th, 2022

Coach Austin

It’s all about finding workouts and exercises you can do with little to no equipment. Like I said in my first post you may want to skip  the gym during Covid! That’s why I wrote this program.  To offer free Online Personal Training to as many people as possible! That’s our business model. Fitness should be accessible to low income individuals and hiring a Certified Personal Training for some is out of the question.

Even with the need and want to learn some people just can’t afford it! That’s where I come in! By offering my Fitness App and Blog for free I can build my Online, Group, and E-Book sales from people who like me and can afford it!

Ok Let’s get into the workout!

3 Phase Push-Ups! Close Stance, (Diamond Push-ups) Medium, and Wide Hand Position Push-Ups. 

3-5 Sets of 25 Reps

Planks! 5 Sets of 1 Minute Each Set.

Side Planks! 3 Sets of 1 Minute Each Set.

Burbees! 3-5 Sets of 25 Reps.

Jump Squats. 3-5 Sets of 15 Reps.

Jump Lunges. 3-5 Sets of 15 Reps Each Leg.

New Post 10/23/24
Bodyweight Calisthenics Blast\

Push-Ups 25 reps
Planks 1 Minute 
Air Squats 2 Minutes

3 Sets 3-5 days a week

There you have it!

You've completed the Free Online Fitness Bootcamp! If your confused start at the beginner low impact workout 3-4 times a week and progress to the harder workouts alternating workouts 3-5 times a week. Don't make any excuses and make it happen!


Also do this Bootcamp for 12 weeks and after the 12 weeks start back at the low impact workout program and reset for another cycle until your happy with your progress. You can do that year round.

And remember quitters never win. Your not a quitter. You've got that inner strength.

That inner strength that makes you you. A good mother, son, father, works hard at work everyday. I'm telling you it's only hard at the beginning when your deconditioned. Once your in shape you can do the workouts on autopilot. But remember, you have to push yourself. You can do it and never give up.

You can also add a regular walking or running program to this program. (see Speed training post in navigation for complete speed training program used by Rio Olympian in the triple jump.)

If you liked the Bootcamp and saw results check out my  E-Book The Top Exercises for Athletes.

​I wrote the e-book with my experience as a Certified Personal Trainer through the International Sports Sciences Association and my experience as an assistant speed and conditioning trainer at Curtis Senior High School Football Program and in a track team at the club level.

I break down the top ten exercises you need to excel at as an athlete and I break down each exercise in an easy to understand language.  Text 253.882.6385 if you would like to order.
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It's only $24 or $2 a month for 12 months for the E-book and is a great way to show your support for my free fitness blog training programs and other free E-book if you haven't checked it out yet it's call the Sports Nutrition Manual.

The Sports Nutrition Manual has a 12 week meal guide.  I was once Certified in Sports Nutrition and now Certified in Fitness Nutrition (ISSA) while continuing to read books and further educate myself on sports nutrition.

Most meal plans/guides cost 100 dollars. You get this one for free included with my Get Moving Subscription which also comes with a Nutrition Podcast to get you started with free Fitness/Sports Nutrition Coaching.  You can find it free on the home page first link.

-Coach Austin

Top Exercises for Athletes eBook

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