Yenny Polanco

A personal trainer superstar, Figure and Fitness champion, NPC Team Universe Fitness championships 2009 and qualitifed for Olympia in her first IFBB show!

Here is a Yenny Boot Camp style workout program. This is a Yenny Challenge 30-minute workout, which you can do anywhere... at home, at the gym or in your office.

This is perfect for busy moms and professionals -- and people looking to train at home, but who may not have exercise equipment or very little of it. It's perfect for people who shy away from the gym, or for whatever reason, can't seem to squeeze enough time out of their week to get there regularly.

The Yenny Challenge is a collection of work out programs designed to help you train to the best of your abilities. They consist mostly of body weight exercises.

To do The Yenny Workout Express all you need is motivation and 20-30 minutes to train.

I suggest you do my Work out Express Challenge at least 3 times a week, with one day of rest in between.

Rest days are actually cardio days! So if you have the time, energy and motivation to go power walk, jog, run, or do any other form of cardio aerobic activity I suggest you do it, especially if you are trying to lose weight.

The program is perfect for those of you who just want to tone up and increase your overall fitness.

The following exercises are very common and have been around for years. But I have combined them, and sequenced them in a logical order, which makes sense physiologically.

Photo's Courtesy of Yenny Polanco

Perform 50-100 jumping jacks. This will increase your body circulation and raise your heart rate, lubricate your joints and warm up your muscles. Try to do as many as you can without stopping. Remember that this is a challenge for you to train to the best of your abilities!

Rest: Depending on your fitness level rest 1-3 minutes if you have to before moving on to the next exercise

Stand straight with feet shoulder width apart; hands by your sides. Jump by raising one knee as high up as you can. Alternate from one leg to the other, as fast as you can.

Do this for 30-60 seconds.

Rest 1 minute, and repeat.

Do a total of 3 sets of 30-60 seconds.

Get yourself in a push-up position, which is similar to a plank hold.

Lift your knees one at a time towards your chest.

Do 30-60 seconds

Rest 1 minute or more if you need to.

Perform 3 sets.

Lean with your back straight against a wall, and lower your body into a squat position.

Correct position is with your thighs parallel to the floor.

Hold the squat position for 30-60 seconds if you are a beginner.

Hold for 1-2 minutes if you are advanced. This is an isometric killer!

*For those of you who are trying to get in shape, I suggest you take it easy with this one. I've trained clients before who could not do 15 seconds. So be honest with yourself, and do the best you can for now.

  Each week it should get easier, as your body gradually accommodates to the tension and weight of your own body, and as you increase your strength and endurance.

Get into a lunge position, step forward with one leg, lunge down, and jump up explosively landing on the opposite leg.

Keep jumping for 30 seconds, or more if you are advanced.

Rest 1 minute between sets.

Do 3 sets.

And now stretch! Congratulations...your workout is done.

These 5 exercises will increase your overall fitness by making you stronger, increasing your cardio respiratory endurance, and speeding up your metabolism. And it burns calories fast.

*Tip: We should strive to train in such a way that fatiguing one muscle group does not impair our ability to train another group later in the workout.

Here is the Yenny workout express:

Proceed through the exercises in the order as written.

*Note: I suggest that you refer to the instructional video I created for the Yenny Workout Express. I demonstrate the correct form you should strive for when you perform the exercises.

For my instructional video guidance please visit www.yennytrains.com

All the best!

Yenny