Harvey E. Walden IV’s Celebrity Fit Club Workout

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If you’re looking to get fit, curious about how Harvey interacts with the Celebrity Fit Club: Boot Camp cast when the cameras aren’t rolling or enjoy the use of the word “grasshoppers,” you’ll want to see below — Fit Club‘s own drill instructor Harvey has sent us the workout guidelines he sent to all the Fit Clubbers after the first boot camp, and again midway through the season. At last, here’s your chance to play along with Fit Club at home. I’ve got dibs on playing Bobby!

Part 1:

I know your bodies are a bit sore from the first Fit Camp, but it will get better and you just have to hang in there and stay in the fight. For the first few weeks or so the workout may look a bit strange to you, but trust me on this and rock and roll with it. There is always a method behind my madness and I don’t want you all to plateau, so the workouts I give you will prevent that if you follow it to the T.

I can also break down all of your heart rate zones if you want. If you are already familiar with this technique, just take 220 and minus your age. Now that number is your maximum heart rate. So when you’re doing your cardio sessions, you want to work out in the 65 percent to 75 percent zone of your maximum heart rate.

For example: If I were 20 years old my formula would look like this:
220-20= 200 (200 is my max heart rate)
65% of that is 130 BPM’s (beats per min)
75% of that is 150 BPM’s

So when I’m working out I want to have my BPM’s at least at 130 and no higher than 150. Ideally if you can work out first thing in the morning before you have had breakfast and on an empty stomach, you will really make some money and I will explain this next Fit Camp to you in detail.

So your cardio sessions need to happen five times a week for at least 40 mins in that zone I mentioned above. Now you can go to a gym and do it on a treadmill, stationary bike, elliptical, rower, etc and use the sensors on the machines to monitor your heart rate, or you can wear a HRM (Heart Rate Monitor) and it will tell you what your BPM’s are as well. Just remember to keep it in that zone for at least 40 mins five times a week. Also start your pushups as well after your cardio sessions. Three sets for one min. You can do full pushups or half if you can’t do a full one. Also do three sets of crunches on the stability ball for one min if you are at the gym and two sets of pull-ups. If you do for example 10 pull-ups your first set then shoot for 6 or 8 the second. Do your pushups, pull-ups and crunches three times a week but cardio five.

You can also break up your cardio sessions in 15 min segments. It’s actually 15 mins on treadmill, 15 mins on rowing and maybe 15 mins on the elliptical. You pick the three exercises that wet your whistles. Be sure to move from station to station to keeping the heart rate up.

Always remember to do that 5 min warm-up and stretch before your workout and do a 10 min cool down afterwards as well as stretch. Stay hydrated with water of course and if you want to implement anything else in addition to your cardio sessions, i.e. kickboxing, spinning, yoga, pilates, etc that’s good to go and money in the bank. Just remember that your cardio sessions need to have your heart rate up for that 40 mins so if you are doing kickboxing for 40 mins and your heart rate is in the zone, that’s money in the bank grasshoppers.

Part 2:

I know your bodies are a bit sore from the Fit Camp, but it will get better and you must hang in there to dig a little deeper. Now that you are past the halfway point, some days you will do cardio and resistance training. YOU CAN’T FALL ASLEEP OR SIT BACK NOW GRASSHOPPERS.

So your cardio sessions still need to happen five times a week for at least an hour. Also don’t forget your pushups as well. Three sets for one min. You can do full pushups or half if you can’t do a full one. Also do three sets of crunches on the stability ball (if you are at the gym) and three sets of pull-ups. If you do say 10 pull-ups your first set then shoot for 6 or 8 the second. Do your pushups, pull-ups and crunches three times a week but cardio five.

You can also break up your cardio sessions into increments on machines in the gym like the treadmill, elliptical, stairmaster, etc. You pick the three machines that wet your whistle. Be sure to move from station to station to keeping the heart rate up.

Always remember to do that 5 min warm-up and stretch before your workout and do a 10 min cool down afterwards as well as stretch. Stay hydrated of course and if you want to implement anything else in addition to your cardio sessions, i.e. kickboxing, spinning, yoga, pilates, etc that’s good to go and money in the bank.

I know it may be hard for some of you to get those cardio sessions in first thing in the morning on an empty stomach, but make every attempt to knock it out and don’t take no for an answer. The pain is only temporary, but the pride and respect you will have once it’s all said and done will be forever so suck it up and enjoy the new fab body you are going to get in the end.

Your resistance training will be three times a week, three sets of 15 reps light weights on the machines and change up the order every other workout meaning start with upper body first then legs and vice versa on your next time doing resistance training.

CHEST PRESS OR BENCH PRESS
LAT PULLDOWNS
SHOULDER PRESS OR DUMBBELL PRESSES
BICEP CURLS
TRICEP PUSHDOWNS
LEG PRESS
LEG CURLS
LEG EXTENTIONS
CALF RAISES
DIPS (THREE SETS OF PYRAMIDS)

Annnd, that’s it. Admit it: just from reading that, you feel more like a grasshopper already.

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