Covid-19 Prision Body Challenge
Get in the best shape in 90 days for your Health, Sanity, and Empowerement.
This is time we Reinvent Ourselves!
Reveal Your new Body Once the virus Lifts!

7 weeks till Halloween
Fat camp, Fit camp or Fat farm is here for you to help if you need to come out and get super serious otherwise Lets turn negative de-motivated times into a Rocky Balboa time for ourselves.
New Recipe
Orange Chicken and Brown Rice
Yields: 4 servings Prep time: 40 mins Cook time: 20 mins Ready in: 60mins
INGREDIENTS
1 1/2 pounds boneless, skinless, chicken breast, cut into 1-inch chunks
1 cup 2 tablespoons cornstarch, divided
2 large eggs, beaten
1 cup vegetable oil
Sesame seeds, for garnish
Sliced green onions, for garnish
1 cup Brown Rice
2 cups Water
FOR THE MARINADE
1 cup chicken broth
1/2 cup freshly squeezed orange juice
1/2 cup sugar
1/3 cup vinegar
1/4 cup soy sauce
2 cloves garlic, minced
1 tablespoon orange zest
1 teaspoon Sriracha, or more, to taste
1/4 teaspoon ginger
1/4 teaspoon white pepper
DIRECTIONS
- Bring 2 cup water to a boil, add 1 cup brown rice. Cover and reduce heat for 10-12 minutes
- To make the marinade, whisk together chicken broth, orange juice, sugar, vinegar, soy sauce, garlic, orange zest, Sriracha, ginger and white pepper in a large bowl.
- In a gallon size Ziploc bag or large bowl, combine chicken and 2/3 cup of the marinade; marinate for at least 30 minutes, turning the bag occasionally. Drain the chicken from the marinade, discarding the marinade.
- Heat remaining marinade in a medium saucepan over medium heat. Bring to a boil and stir in 2 tablespoons cornstarch combined with 2 tablespoons water. Cook, stirring frequently, until thickened about 1-2 minutes; keep warm.
- Working one at a time, dip the chicken into the eggs, then dredge in remaining 1 cup cornstarch, pressing to coat.
- Heat vegetable oil in a large saucepan. Add chicken and fry until golden brown and cooked through, about 1-2 minutes. Transfer to a paper towel-lined plate; discard excess oil.
- Serve chicken immediately, tossed or drizzled with the marinade, garnished with sesame seeds and green onion.
Nutrition Facts:
Serving Size: 3.6oz chicken, ¼ cup brown rice and 2.2oz sauce
Calories: 310
Total Fat: 12.3g
Saturated Fat: 1g
Protein: 24.8g
Carbohydrates: 25g
Sodium: 298mg
Cholesterol: 204mg
Calcium: 3%
Sugar: 4.1g
Client Meal Plan
21g/21g=3.2oz chicken, ¼ cup rice and 2oz sauce
Calories: 247
Total Fat: 8.5g
Saturated Fat: 1g
Protein: 21g
Carbohydrates: 21.5g
Sodium: 200mg
Cholesterol: 178mg
Calcium: 1.6%
Sugar: 4g
Client Meal Plan
25g/25g= 3.6oz chicken ¼ cup rice and 2oz sauce
Calories: 310
Total Fat: 12.3g
Saturated Fat: 1g
Protein: 24.8g
Carbohydrates: 25g
Sodium: 298mg
Cholesterol: 204mg
Calcium: 3%
Sugar: 4.1g
Client Meal Plan
30g/30g= 3.8oz chicken ½ cup rice and 2oz sauce
Calories: 374
Total Fat: 14.8g
Saturated Fat: 1.7g
Protein: 30.8g
Carbohydrates: 29.5g
Sodium: 303mg
Cholesterol: 230mg
Calcium: 3.1%
Sugar: 4.6g
Do this!
Day 1
Chest, biceps and triceps workout
- Stretch and warm up 5 Min. (can be swapped out with a stretching video)
- Cardio – Elliptical trainer, moderate effort – 45 minutes (Cardio can always be swapped out with your workout videos)
- Chest-Incline Dumbbell Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
- Chest-Machine Bench Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
- Biceps-Machine Bicep Curl 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
- Biceps-Hammer Curls press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
- Fat farm or fit Camp Favorite
7, Tricep push down 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
– Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
– Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
– Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
– After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
– Repeat for the recommended amount of repetitions.
- Tricep kickbacks press 3 sets of 15 (use appropriate weight so you struggle on last .repetitions )
Set up for the tricep kickback by grabbing a flat bench and sitting a dumbbell on the left hand side at one end.
Position yourself on the left side of the bench with your right knee and right hand resting on the bench.
Using a neutral grip, pick up the dumbbell with your left hand. Keep your back straight and look forward.
Tuck your left upper arm close to your torso and bend at the elbow, forming a 90 degree angle with your upper arm and forearm. This is the starting position.
Moving only at the elbow, raise the dumbbell behind you until your arm is fully extended.
Pause, and then lower the dumbbell back to the starting position.
Repeat this movement for desired reps and then repeat using your right arm.
Day 2
–Strength and Sculpting – Legs, Back, and Shoulders Sculpting Workout
(Strength training can always be swapped with a sculpting video or circuit with weights video or band video)
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Walking/Jogging-Treadmill 1 hour (Cardio can always be swapped out with your workout videos)
- Legs-Bodyweight Squat 3 sets of 20 reps no weight for beginners advanced (use appropriate weight so you struggle on last repetitions )
- Fat farm or fit Camp Favorite
4.Leg Curl 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )
– Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.
– Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight.
– Repeat.
- Leg Extensions 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )
- Back-Lat pull down *HAVE GIF in Google Docs 1 set of 30 reps (Use appropriate weight so you struggle on last repetitions)
– Sit down on the pulldown seat, feet flat on the floor.
You may need to adjust the height of the bar by shortening or lengthening the cable that or your seat height.
– The bar should be at a height that your outstretched arms can comfortably grasp without you having to leap off the seat too far.
– Adjust the knee pad so that the upper thighs are held firmly against the pad. This will assist you when you apply effort to the bar.
– For a start, grasp the bar with a wide grip (as shown) with overhand, knuckles up grip. Other positions and grips are possible.
- Seated row 3 sets of 30 reps (use appropriate weight so you struggle on last repetitions )
– Sit on seated cable row machine. Grab handles and extend arms. Ensure upper back is straight.
– Pull the cable into abdomen. Keep chest high. Curve lower back.
– Return to starting point. Repeat as needed.
- Shoulders-Dumbbell Shoulder Press 3 sets (use appropriate weight so you struggle on last repetitions )
- Side Lateral Raise 3 sets (use appropriate weight so you struggle on last repetitions )
- Russian Twist 30 reps
- Crunches 30 reps
Day 3
Gym Interval Workout (Go as intense as you can for your individual fitness level for each exercise)
- Stretch and warm up 5 Min. (can be swapped out with a stretching video)
- Cardio – Cardio of choice 1 hour (Cardio can always be swapped out with your workout videos)
- Elliptical trainer, moderate effort 3 minutes
- Jogging-Treadmill/Walking 3 minutes
- Stairmaster 3 minutes
- Recumbent Bike 3 minutes
- Crunches Set of 20
- Chest-Push-Up Wide Set of 20
- Elliptical trainer, moderate effort 3 minutes
- Jogging-Treadmill/Walking 3 minutes
- Stairmaster 3 minutes
- Recumbent Bike 3 minutes
- Crunches Set of 20
- Chest-Push-Up Wide Set of 20
- Elliptical trainer, moderate effort 3 minutes
- Jogging-Treadmill/Walking 3 minutes
- Stairmaster 3 minutes
- Recumbent Bike 3 minutes
- Crunches Set of 20
- Chest-Push-Up Wide Set of 20
- Elliptical trainer, moderate effort 3 minutes
- Jogging-Treadmill/Walking 3 minutes
- Stairmaster 3 minutes
- Recumbent Bike 3 minutes
- Crunches Set of 20
- Chest-Push-Up Wide Set of 20
- Elliptical trainer, moderate effort 3 minutes
- Jogging-Treadmill/Walking 3 minutes
- Yoga or Core video
- Fat farm or fit Camp Favorite
Day 4
Strength and Sculpting – Chest, biceps and triceps (Strength training can always be swapped with a sculpting video or circuit with weights video or band video)
- Stretch and warm up 5 Min. (can be swapped out with a stretching video)
- Cardio – Elliptical trainer, moderate effort – 45 minutes (Cardio can always be swapped out with your workout videos)
- Chest-Dumbbell Bench Press 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
- Chest-Butterfly 3 sets of 15 (use appropriate weight so you struggle on last repetitions)
- Biceps-Machine Bicep Curl 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
- Biceps-Hammer Curls press 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
7, Tricep push down 3 sets of 15 (use appropriate weight so you struggle on last repetitions )
– Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
– Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
– Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
– After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
– Repeat for the recommended amount of repetitions.
- Triceps – Close-Grip Push-Up off of a Dumbbell beginner on knees press 3 sets of 15
- Crunch – Legs On Exercise Ball in the air 50 reps
- Russian Twist 50 reps
Day 5
Strength and Sculpting – Legs, back, and shoulders workout
(Strength training can always be swapped with a sculpting video or circuit with weights video or band video)
- Stretch and Warm Up 5 Min. (Can be swapped out with a stretching video)
- Walking/Jogging-Treadmill 1 hour (Cardio can always be swapped out with your workout videos)
- Standing lunges each leg 3 sets of 20 reps no weight for beginners advanced (use appropriate weight so you struggle on last repetitions )
– Stand with hands on hips or clasped behind neck.
– Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.
4.Leg Curl 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )
– Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.
– Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight.
– Repeat.
- Leg Extensions 3 set of 30 reps (use appropriate weight so you struggle on last repetitions )
- Lat Pull Down Reverse or Bicep Grip *HAVE GIF in Google Docs 3 sets of 30 reps (use appropriate weight so you struggle on last repetitions )
– The underhand close grip lat pull down is similar to the regular close grip, but the underhand grip means that your biceps are more involved in the exercise. Set up for the underhand close grip lat pull by attaching a small straight bar to the machine (you can use the wide grip bar if you prefer), setting the weight on the stack, and adjusting the knee pad.
– Grasp the bar with an underhand grip, with your hands around 10-12 inches apart.
– Sit down on the machine with your arms fully outstretched. This is the starting position.
– Keeping your back and body straight, slowly pull the weight down to your upper chest.
– Pause, and then slowly lower the weight back to the start position. Do not let the stack drop.
– Repeat for desired reps.
- Bent Over Rows 3 sets of 30 reps (use appropriate weight so you struggle on last repetitions )
– Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.
– Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.
- Shoulders-Machine Shoulder (Military) Press 3- sets (use appropriate weight so you struggle on last repetitions)
- Side Lateral Raise 3 sets (use appropriate weight so you struggle on last repetitions)
- Ab video
- Fat farm or fit Camp Favorite