FAT BURNING CHEST LIFT CIRCUIT

EVERYTHING YOU WANT TO KNOW ABOUT MY CHEST LIFTING CIRCUIT

• A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!
• This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!
• After you complete the 5 exercises, take no more than a 1-2 minute break and then repeat the 5 exercises again!
• Make sure you work fast but efficient; take your time and FOCUS on your chest area when performing these workouts!

BEGINNERS for this EXERCISE CIRCUIT: 2-3 Times Around
ADVANCED for this EXERCISE CIRCUIT: 3-5 Times Around

∆ EXERCISE 1- ELEVATED PUSH-UPS (ON CHAIR)

• Grab a chair, then stand in front of it and get into push-up position with your hands shoulder-width apart.  
• While in push-up position, elevate and place your legs in between the edge and the middle of the chair (the seat of the chair). It should look like this.
• Complete 15 reps of these push-ups and hit those MOUNTAIN CLIMBERS (25 CLIMBS EACH LEG)

∆ EXERCISE 2- ELEVATED DIPS (ON CHAIR)

• While sitting in the chair place your hands on each of the top corners of the the chair's seat so the outside of your palms are vertically aligned with the sides of the chair. Walk out onto the mat while putting all your weight on your palms with your feet on the ground.
• In the finished position your knees can be bent, or extended all the way out as you can see in my video. It should look like this. You should feel it in your shoulders and the back of your arms (triceps) immediately.
• Complete 10 REPS and hit those MOUNTAIN CLIMBERS! (25 CLIMBS EACH LEG)

∆ EXERCISE 3- CIRCLE PUSH-UPS

• Ditch the chair. Get into push-up position with your knees on the ground and your legs bent and feet crossed just like this.
• Start the same movement as if you were going to do a regular push-up but start with more weight on one arm and begin a a clockwise motion like you are going to draw a circle with the top of your head while doing a push-up (best way to explain it).
• If I confused you- no harm done...I'm not perfect just jump back to my YouTube video real quick to double-check the proper movement for this particular exercise, just to be safe.
• Complete 10 REPS (5 clockwise, 5 counter-clockwise) of this exercise and IMMEDIATELY hit those MOUNTAIN CLIMBERS! (25 CLIMBS EACH LEG)

∆ EXERCISE 4- PALM PRESSES (3-SECOND HOLD/REP)

• Stick your arms out as if they were wings and you were about to fly away, then cup your hands.
• Press your palms against each other, tighten your core and push as hard as you can for 3 seconds.
• Complete 10 REPS of 3-SEC PALM PRESS and then IMMEDIATELY hit those MOUNTAIN CLIMBERS! (25 JUMPS EACH LEG)

DIET PREP: WHITE MEAT CHICKEN

WHAT YOU WILL NEED

2 LB'S THIN-CUT WHITE MEAT CHICKEN FILETS

1/2 CUP DICED ZUCCHINI

1/2 CUP DICED ONION

1/2 CUP DICED GREEN PEPPER

ITALIAN SEASONINGS(ROSEMARY/THYME/OREGANO)

BASIL

GARLIC POWDER

BLACK PEPPER

RED-WINE VINEGAR

****DON'T FORGET TO READ BELOW****

Half of my prepping process was not pictured. Just want you all to know I thoroughly washed my hands, utensils & cutting board throughout the process. I also made sure my hands were cleaned extensively with anti-bacterial soap and we also keep hand-sanitizer around the kitchen area as well. Just because I didn't keep the part of the video of me cleaning things and washing my hands DOES NOT mean I didn't do it, I just don't want to take up your time with a lesson on "KEEPING A CLEAN KITCHEN" when cooking in my videos. I don't need to do that you guys know how to handle your hygiene, right? LOL. But always remember: It is ESSENTIAL avoid cross contamination when dealing with RAW foods. Thanks guys...now enjoy yourself throughout the process! Healthy cooking is and a keeping a great diet is free therapy!

*****When prepping your chicken (being that you can season and marinate your chicken any way you want) make sure your hands are clean, and if you are going to re-use the cutting board that you extensively sanitize and wash it to cut veggies. In this video, I diced and spiced my vegetables before I even took the chicken out of the package. I used garlic & obviously the spices, & some Olive-Oil Cooking Spray on the pan.  Also, BE creative with your cooking! Show me what you can do! Wow me! But make sure to stay along my guidelines with the cooking process. Good luck and HAVE FUN!!!!*****

STEP 1 - THE PREP

• Take your thinly-cut pieces of chicken and lay them out across a clean cutting board. 
• If you would like- give them a quick rub down in some minced garlic, olive oil, water, something that will latch the spices on securely so you aren't wasting.
• THIS IS IMPORTANT: Make sure you don't have a heavy wrist when seasoning your chicken. Give your spices 2 shakes (on both sides) for each piece of chicken. 
• After that, flip each piece of chicken over and season accordingly.
• Then take a fork, (you can do this before you season the chicken too) and poke some holes in each piece of chicken. MAKE SURE YOU CAN FEEL THE FORK GO THROUGH THE WHOLE PIECE OF CHICKEN WHEN POKING THE HOLES. The whole purpose behind the poking is each the chicken to absorb all the flavor of the spices and red wine vinegar, as well as cook faster.
• You can do it while the chicken is cooking but I like to have whatever vegetables are on the side already diced and spiced, ready to go when the chicken is done.

STEP 2 - THE FUN PART

• Whatever pan you use make sure it's greased up, (instead of PAM I used SHOP-RITE BRAND "OLIVE-OIL COOKING SPRAY") and throw a little bit of minced garlic right on top. I HIGHLY recommend VIRGIN Olive-Oil if you don't use an olive-oil spray!
• Set your stove-burner on high. Once you start to smell the garlic's amazing aroma and hear it deliciously CRACKLE, your chicken is ready for the pan! 
• Place each piece in and like I said in the video, if you can't fit all the pieces on your pan at first don't worry, each piece will start to shrink in size once they cook more and you will be able to make some room. I personally could've used a bigger pan in the video but that's my lucky pan so I always use it!
• Even though you will be looking at the raw side with the bottom cooking, you will see the chicken will start to take on a white color from the bottom, meaning it's cooking nicely. This is your queue to FLIP. 
• Keep flipping every 1-2 minutes for about 8-10 minutes and once the chicken starts to take on a golden brown color around the edges you'll know you have about 2 or 3 flips left.
• When your chicken is about ready, a good way to double-check to see if your chicken is cooked properly is to just take the spatula or whatever you are using and see if you can break the chicken apart with it. Depending on the tenderness and readiness of your chicken it should break apart easily, like you see with mine in my video. 
• When the chicken on the inside is whiter than your Mom's favorite pearl necklace, your chicken is ready and it's your queue to GET IT ONTO A PLATE, RE-GREASE THAT PAN, AND GET THOSE VEGGIES CRACKALACKIN'.

STEP 3 - VEGGIES, PRESENTATION, HIGH-FIVES

• Your pan will already be hot so the veggies shouldn't take more than 3-5 minutes.
• You can pour any time of sauce or base into the veggies like we did with the chicken. Obviously as you guys saw, I added some pours of the red-wine vinegar into the mix a minute into cooking.
• Once spiced and diced mix of your favorite vegetables take a darker, golden brown, color (from cooking + red wine) they are ready!
• Your steaming plate of chicken should be right next to you, so take your pan and bless that plate with your bomb.com vegetable medley. 

*****As the steam hauls ass off your beautiful plate of art you just constructed, bask in it. Be proud of yourself that you just cooked a delicious meal, smile in confidence and most importantly, ENJOY!!!!! Please let me know on YouTube/Instagram/Twitter what you guys think about my video! Just HASHTAG #BRETTCAP or #BRETTCAPFITNESS to let me know how you guys did with it and any ideas you guys might have with different ways to PREP YOUR CHICKEN! As always, thank you guys! Bon Appetite!*****

Inner Thigh Workouts @ Home

EVERYTHING YOU WANT TO KNOW ABOUT MY INNER-THIGH CIRCUIT

• A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!
• This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!
• After you complete the 5 exercises, take no more than a 1-2 minute break and then repeat the 5 exercises again!
• Make sure you work fast but efficient; take your time and FOCUS on the inner thigh area when performing these workouts!

BEGINNERS for this EXERCISE CIRCUIT: 2 Times Around
ADVANCED for this EXERCISE CIRCUIT: 3-5 Times Around

∆ EXERCISE 1- SUMO SQUATS WITH WEIGHT 

• If you don't have dumbbell weights, you can really use anything (milk jugs, soup cans, medicine ball, kettle bell, etc) as long as it is safe & practical. 
• Make sure when you get into the sumo position, your feet are pointing a few inches outward- this will emphasize the weight on your heels and really get those inner thighs burning throughout the movement.
• Complete 15 REPS of these squats and get right into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 2- WARRIOR POSE LUNGES (YOGA INSPIRED)

• Spread your feet and get into your "Warrior Pose" for all you Yoga lovers out there, and if you are unfamiliar with the pose, here is a picture of how it should look.
• Once you are in this position, start lunging onto your front leg. Really think about putting  weight on your heel and "sitting" on that leg because form for this exercise is EVERYTHING.
• Complete 15 REPS EACH LEG and get right into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 3- SQUAT SITS WITH ARM RAISES

• Once again grab 2 dumbbells and have your feet together (or with a little space in between) with your toes pointing straight ahead. 
• While your arms are at your sides with dumbbells in each hand, start to slowly sit down like there is a chair ready to catch you.
• As you start to sit, simultaneously bring your arms up for a front shoulder raise (here is a picture of how the motion should look) and at the end of the completed movement you should be squatted down like your going to sit in a chair with your two arms extended out in front of you. 
• Complete 15 REPS of this exercise and IMMEDIATELY get into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 4- LUNGE LEAN SITS (5 SECONDS EACH LEG) 

• Get a wide stance similar to the sumo squats, and lean to one side, hold for 5 seconds, and switch to the other side.
• Make sure when you are leaning, you are keeping your hands off your sides, in front of you, above your head, whatever is most comfortable but elevated in some way.
• Also, really sit on your heels with this...if you stick your chest out and lean back onto your heels you will feel it in your thighs! BURN BABY BURN.
• Complete 5 REPS EACH LEG and make sure you are holding the lean for 5 seconds before switching to the other side.
• Complete 5 REPS each leg while holding your lean for 5-seconds each time, and then  IMMEDIATELY get into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 5- SIDE LYING LEG LIFT (PILATE INSPIRED)

• Lay on your side and cross your top leg over your bottom leg resting your foot on the floor.
• Hold your head with your bottom hand or rest your bottom elbow on the ground for support.
• While breathing properly, slowly bring your bottom leg up about 6 inches off the ground and try to concentrate on the inside of your thigh doing all the work when raising your leg up and down.
• Short, choppy movements are best.
• Being that your leg is straight and your knee is locked in this exercise, all the work is done by your inner thigh which should generate an instant burn.
• Complete 25 REPS of this exercise for each leg and IMMEDIATELY start your timer to get into your 30-SECOND SET OF MOUNTAIN CLIMBERS to finalize the circuit. 

HEALTHY HOW TO: STUFFED PEPPER BOWL

WHAT YOU WILL NEED

2 GREEN BELL PEPPERS
2 CUPS BROWN RICE
1 CUP CHOPPED ONION
1 CUP OF RAW BROCCOLI
1/2-1 LB CHOPPED CHICKEN

PLEASE READ BELOW 
Half of my prepping process was not pictured. (Vegetable, chicken and pepper prepping) Just want you all to know I thoroughly washed my hands, knife and cutting board throughout the process. I also made sure my hands were cleaned extensively with anti-bacterial soap and we also keep hand-sanitizer around the kitchen area as well. Even though I do appreciate the feedback, the purpose of this video wasn't to inform you guys on how to keep clean and sanitized when cooking...the purpose was to show you how to put together this quick and easy, healthy meal in a short amount of time. Just because I didn't keep the part of the video of me cleaning things and washing my hands DOES NOT mean I didn't do it, but thank you to the few of you for pointing out the importance of a clean kitchen area when cooking. It is ESSENTIAL avoid cross contamination when dealing with RAW foods. Thanks guys...now enjoy yourself throughout the process! Healthy cooking is and a keeping a great diet is free therapy!

*****When making your Stuffed Pepper Bowls, you can season and marinate your chicken, any way you want. Same goes for the vegetables and your brown rice. We chose to keep it clean with minced garlic & spices, with a sliver of "I Can't Believe It's Not Butter" on the pan. You don't have to use cheese for those of you that are lactose-intolerant but we chose to throw a little PART-SKIM shredded mozzarella on top. Don't forget- you can layer your Pepper Bowl anyway you want. To my knowledge, there is no specific way but be creative, and let me know in the comments how you guys did with it and any ideas you have on different ways to layer and make this! Thank you guys and ENJOY!!*****

STEP 1 - PREPPING BEFORE COOKING

• Cut the stems out of your peppers, or you can just put the pepper on it's side and cut the top off of it.
•  I prefer to de-stem it and then cut around about an inch away from that so you have more pepper at the top to hold more stuff in. 
• In this video, I tried to do that, and then ended up just cutting it clean, but I think it's good I showed the process of cutting the stem out this way you guys have both options to work with.
• Use any type of tupperware container to throw your chicken (even your vegetables too), spices, marinade, and whatever else you might want to add in and shake it extensively.
• The shaking process is essential because it softens the chicken and ensures that every part of each little piece of chicken or whatever else you put in there is properly dressed with your spices, sauces, marinade, etc.

STEP 2 - THE FUN PART

• Have your vegetables, chopped chicken and stove on high ready to go. 
• Prior to cooking I spray the pan with some PAM or sometimes I use OLIVE OIL or BALSAMIC and usually add a little LIGHT BUTTER in as well with a teaspoon of MINCED GARLIC. 
• Set the burner on high, and once you hear the minced garlic start to deliciously CRACKLE, you'll get that garlic aroma that we are all in love with, which is your signal to throw in the chicken. 
• Cook the chicken to your liking, and have another pan set and ready for the veggies.
• Once your chicken starts to go from pink to white, add your veggies. This will time it so the veggies will be just right as soon as your chicken is ready to come off the stove. 
• As soon as the chicken starts to wear a golden brown color, your sauteed veggies are crackling/steaming, and your 2 cups of brown rice are fluffy, turn off the stove and throw your chicken and veggies onto separate plates, while putting the brown rice into a bowl.

STEP 3 - LAYERING MY PEPPER BOWLS

• Mind you- you can layer this to your liking, there is no exact way to layer it...no
• Brown Rice 
• Chicken
• Sauteed Vegetables
• Mozzarella Cheese

BACK CIRCUIT @ HOME

EVERYTHING YOU WANT TO KNOW

• This is a circuit exercise! 
• A circuit is a high intensity, fast-paced type of workout in which you keep your heart-rate increasing the whole time throughout. 
• Make sure in between each of the 3 sets you are giving yourself time to hydrate if need be.
• After you complete the 5 exercises, take no more than a 2-3 break and then repeat the 5 exercises again.

BEGINNERS for THIS EXERCISE CIRCUIT: 3 Times Around
ADVANCED for THIS EXERCISE CIRCUIT: 5 Times Around

**EXCLUSIVE BELLY BURNER WARM-UP (NOT PICTURED)**

SPIKE THE INTENSITY BEFORE YOU START MY AT HOME BACK CIRCUIT WITH...

***STATIONARY JOG/ALTERNATING HIGH KNEE JUMPS***

ALL YOU NEED TO DO:

• Make sure you clear yourself enough desired room to perform warm-up
• Set your iPhone stopwatch to 2:00 minutes
• Perform 3 intervals of 30 seconds of jogging in place/high knees inside 120 seconds

SETS/REPS
3 SETS OF 30-SECOND INTERVALS INSIDE 2 MINUTES OF TIME

EXERCISE 1-

SUPERMAN ARM/LEG LIFTS
Lay face-down on the ground and stick your arms and legs straight out each way as far as possible. Slowly raise your head, chest, arms and legs off the floor and hold this for 1 second, come back down, and repeat. Do your best to keep your core tight and point your hands and toes as much as you can to the walls in front and behind you while performing this exercise.


CIRCUIT WORKOUT REPS
Beginner: 10-12
Advanced: 15+

EXERCISE 2-

PUSH-UP POSITIONED BACK ROWS
Grab a dumbbell that is a comfortable weight and get into standard push-up position. While putting all the weight on one hand, drive your elbow back in a row-like motion and repeat 6 times for beginners and 12 times for advanced on each arm. 


CIRCUIT WORKOUT REPS
Beginner: (With or Without Knees On Ground) Standard Push-Up Position/6 each arm
Advanced: Standard Push-Up Position/12 each arm

EXERCISE 3-

OPPOSITE ALTERNATING LIMB EXTENSIONS ON EXERCISE BALL

Position the exercise ball so when you put all of your weight on it the ball should lay right in the middle of your core. Adjust yourself accordingly until comfortable, and place your palms on the ground, and while you raise on of your arms, lift the opposite leg. Now you can position your hands palms up or down, but I kept mine facing the ground in the video because I felt it worked more of my back muscles. Either way is good, though.CIRCUIT WORKOUT REPS
Beginner: 10-12 
Advanced: 15+

EXERCISE 4-

BACK EXTENSION ON EXERCISE BALL
Move back on your mat a little bit, and position the yoga ball so your belly-button is basically centered to the ball. You are going to be in the same position as you were from limb extension except your hands are going to be your shoulders or behind your head. While keeping your core tight so you can balance efficiently, slowly come up and down and you will feel your back burn! 

SETS/REPS
Beginner: 10-12
Advanced: 15+ 

EXERCISE 5-

SIDE BENDS WITH EXERCISE BALL

And for your last exercise of this 5-part circuit, we are going to blast your lower back and obliques! While standing, drop to the ground on your knees on ground, keep back straight, and when comfortable grab the exercise ball and stick it straight up in the air over your head. Now, the goal of this exercise is to try to touch the ground with the ball but we all know no one can do that without breaking their back. So you aren't ACTUALLY going to touch the ground, but you want to try and go as FAR as you can. The key is NOT TO MOVE YOUR LOWER BODY! 


CIRCUIT WORKOUT REPS
Beginner: 12 (6 each side)
Advanced: 24 (12 each side) 

**AFTER 1 ROUND, TAKE BREAK ACCORDING TO YOUR FITNESS LEVEL, AND REPEAT. 
***SAME THING AFTER 2 ROUNDS

You need a strong core to support your lower back so within these exercises I infused a lot of core-work so to support and stabilize the lower back. If you have strong legs, sides and upper body but a weak core and mid-section you are going to experience some back problems so these exercises not only will be beneficial for your daily workout routine but for the long term health of your back as well. 

Thank you for watching I hope you guys enjoy the workout!