Fitness Camp Week 6 Session 2 April/May Last day of April/May Camp

30:30









Burpees x 30 seconds


Kettlebell Swings x 30 seconds


Lunge Jumps x 30 seconds


Inverted Rows x 30 seconds





Perform three sets at thirty seconds each counting the number of reps. After completing all four exercises you should have four numbers corresponding to the amount of reps you did for each exercise.





St. Johnsbury Burpees Kettlebell Swings Lunge Jumps Inverted Row


Karen 40 48 60 41


April 29 55 74 42


Evelyn 21 53 54 29





Part 2- Burn through your rep count that you got in part 1 for total time.





Karen 9:14 - 189 reps


April 7:57- 200 reps


Evelyn 9:33- 157 reps





Newport Burpees Kettlebell Swings Lunge Jumps Inverted Row


Brandy 37 58 130 51


Nate 40 53 80 45


Tracey 51 55 115 52


Cindy 44 67 133 83


Monica 33 58 95 46


Mark 43 55 109 55


Julie 43 55 109 63


Meredith 35 53 98 43


Sarah 39 65 141 68


Carol 37 52 108 50


Louise 38 56 152 57


Jean 39 56 151 60


Kristin 38 56 105 42


Margaret 37 50 105 41





Julie 6:40- 270 reps


Margaret 8:33- 233 reps


Carol 8:48- 247 reps


Cindy 7:59- 327 reps


Jean 9:18- 397 reps


Nate 9:33- 218 reps


Tracey 8:07- 273 reps


Mark 9:37- 262 reps


Monica 6:09- 232 reps


Louise 9:14- 303 reps


Meredith 7:32- 229 reps


Sarah 7:37- 313 reps


Kristin 5:57- 241 reps


Brandy 7:11- 276 reps





Congratulations to Mark and Brandy for being the black t-shirt winners for Fitness Camp in April/May for being model campers and being there for others to look up to!

Fitness Camp Week 6 Session 1 April/May

Roll the Dice




1's Push ups x 15


2's Dips x 15 (Newport- Band High Rows x 15)


3's Chin to Knees x 15


4's Jump Squats x 15


5's Overhead Squat x 15 (Newport- Lunges x 15 each leg)


6's Thrusters x 15 each side


Start each round with 25 Jumping Jacks (Newport- run approx 600 yards)





In pairs we rolled the dice twice to designate our exercises per round. We played one 15 minute game and tried to get as many rounds as we could.





St. Johnsbury


Laurie


Brenda 8.5





Evelyn


Mike 7.5





April


Karen 8.5





Newport


Margaret's team 5


Becky's team 5


Brandy's team 5.5





The Hills have Kettlebells (St. Johnsbury)


Sprint up incline of 40 yards walk down. 1/2 of camp performed 15 Kettlebell Swings at the bottome of the hill while the other half continued sprint and recovery. At 5 minute mark groups switched tasks.





Assisted Pull ups and Dumbbell Snatch (Newport)


Newport campers learned and tried out new exercises- One arm Kettlebell Swing, One arm dumbbell snatch and the assisted pull up, as Newport progresses in new realms of fitness.

Fitness Camp Session 3 Week 5 April/May

A Change of Pace

Today we went into the weight room for a change of pace and progression to exercises that require tight focus on technique and explosion. Today is the first day of many like these as the transformation of these individuals reaches a new level.

St. Johnsbury

A1.Assisted Pull-ups
A2.Dumbbell Front Squat Push Press

B1. One Hand Dumbbell Snatch
B2. Push ups

C1. Medicine Ball Slams
C2. Overhead Squat- FULL range of motion

Each exercise was taught then performed in superset format with one other exercise (as divided above) Each exercise was performed with the goal of reaching between 10-12 reps with each set. Two sets were performed.

Fitness Camp Week 5 Session 2 April/May

'Adversity has the effect of eliciting talents, which, in prosperous circumstances, would have lain dormant.'
-Horace

Ascent/Descent + Strong to the Core

April fighting for one more rep of burpees!



Yes Brenda, your legs are still there even though you can't feel them!


Jean squeezing out some prisoner squats!


Cindy and Julie in a burpee race!

Strong to the Core





Side Plank left x 20 seconds


Side Plank right x 20 seconds


Push up plank x 20 seconds





Continue through planks without letting your hips or knees touch the ground and complete as many rounds as you can.





St. Johnsbury


Karen 6


Brenda 2


Laurie 2.6


April 3





Newport


Margaret 6


Carol 6.6


Nate 5


Tracey 6


Louise 7.3


Julie 7.6


Mark 4


Laura 5


Cindy 6.6


Jean 1.3





Ascent/Descent


10 Chin to Knees


20 Burpees


30 Push ups


40 Prisoner Squats


50 Jump Squats


40 Prisoner Squats


30 Push ups


20 Burpees


10 Chin to Knees





Move through exercises and complete workout twice for time.





St. Johnsbury


Karen 22:54


Brenda 19:58


Laurie 22:15


April 20:52





Newport


Margaret 14:08


Carol 18:10


Nate 15:18


Tracey 12:25


Louise 15:02


Julie 10:40


Mark 15:10


Laura 17:38


Cindy 12:02


Jean 15:02

Fitness Camp Week 5 Session 1 April/May

Countdown + Mini Gasser






Mini Gasser


5 Burpees


10 Squats


Complete as many rounds as you can in 5 minutes





Margaret 16


Carol 10


Nate 12


Tracey 13


Mike 8


Louise 10


Becky 15


Julie 14


Mark 11.5


Laura 10


Cindy 12


Jean 9





St. Johnsbury


Karen 8





Countdown


Step ups


Push ups


Chin to Knees


Thrusters


With the four above exercises go through countdown of 10 reps to 1 rep of each exercise. This can be performed in a superset or broken up into two mini circuits. Complete one round for time.





St. Johnsbury


Karen 13:52





Newport


Margaret 12:55


Carol 12:45


Nate 10:44


Tracey 10:19


Mike 13:07


Louise 12:25


Becky 9:47


Julie 9:25


Mark 10:14


Laura 12:40


Cindy 7:39


Jean 11:45





Newport had some time left over so they performed the Tour de IROC


Run down flight of stairs


Run 1 lap (1/10 mile)


Run up flight of stairs


Perform 10 push ups


Complete four rounds for time





Jean 7:07


Cindy 5:59


Mark 5:35


Julie 5:00


Becky 6:31


Louise 6:04


Mike 7:04


Tracey 6:45


Nate 5:56


Carol 7:21


Margaret 7:18


Laura DNF

Fitness Camp: Week 4 Session 2 April/May

Four Minute Madness + Loose Standard Push ups

Karen showing great form with Inverted Rows!



April using full range of motion with Kettlebell High Pull!


Julie trying out a new exercise: Sandbag Rows


Nate gathering for a powerful Jump Squat

Standard Push ups



Complete as many push ups as you can without allowing your knees to touch the ground. Range of motion must of quality, however in this format I'm not concerned with a full range of motion, 1/2 range of motion is satisfactory.





St. Johnsbury (Previous best in parenthesis)


Karen R. 25


April (16) 31





Newport


Margaret 60


Carol 31


Nate 60


Tracey 47


Mike 30


Julie 41


Mark 55


Monica 30


Laura 26


Brandy 50


Cindy 69


Jean 45





Four Minute Madness


Station 1- Thrusters and Crunches


Station 2- Burpees and Jumping Lunges


Station 3- Sky and Ground Squats and Push ups


Station 4- Inverted Row (St. Johnsbury) Sandbag Rows (Newport) and Kettlebell High Pull


Station 5- Dips (St. Johnsbury) Chin to Knees (Newport) and Jump Squats





Spend four minutes at each station counting number of rounds you reach, performing 12 reps for each exercise. In transition from station to station there is a one minute rest before starting the next station. Rounds are totaled at the end.





St. Johnsbury


April 20


Karen R. 18.5





Newport


Margaret 37


Carol 19.5


Nate 25.5


Tracey 29


Mike 19


Louise 22


Julie 32


Mark 28


Monica 26


Laura 26


Brandy 27.5


Cindy 32.5


Jean 22

Fitness Camp: Week 4 Session 1 April/May

Classic + Musical Kettlebells (Newport)








Musical Kettlebells





3 Teams two kettlebells


On go signal three members- one from each team- race to two kettlebells


First two to kettlebells perform 15 swings while third runs rest of distance and back


Runner must beat the kettlebell swingers finish and run back to start.





Today we played three rounds.





Classic


(St. Johnsbury)


Dips x 25


Step ups x 30


Run





(Newport)


Push ups x 15


Burpees x 20


Run





Complete as many rounds as you can in 20 minutes





St. Johnsbury


Laurie 4.3


Julie 4


April 4.6


Karen R. 4.6


Evelyn 4





Newport


Margaret 5


Carol 5


Mike 4


Louise 6


Jean H. 4.5


Julie 8


Monica 4.5


Brandy 6


Cindy 6


Jean 5.5


Becky 4





Special congratulations go to Becky for 'crash and burning' on the Musical Kettlebells. But after dusting herself off, bandaging up, she returns to put forth a tremendous effort, refusing to surrender.

Fitness Camp: Week 3 Session 3 April/May

Deck of Cards + Loop Run




Deck of Cards





Hearts- Chin to Knees


Diamonds- Lunges


Clubs- Dips


Spades- Kettlebell Swings


Joker- 10 of Each Exercise


Ace- 11


Face Cards- 10


3's- WILD choose your exercise perform 15 reps





Two Teams- Team works through deck to finish before the other team.





Loop Run- 3 laps





Kattie- 9:06


Karen R.- 9:08


April- 9:47


Evelyn- 10:37

Fitness Camp: Week 3 Session 2 April/May

Crazy 8's + Tabata Crunches (Newport)






Tabata Crunches
(previous bests in parenthesis)





Julie (18) 26


Margaret L. (17) 29


Monica (24) 25


Mike 22


Jean 26


Louise 18


Mark (30) 28


Tracey (27) 27


Nate (20) 20


Laura (28) 30


Cindy (29) 24


Carol (27) 24


Brandy (27) 24


Margaret 27


Laurie 23





Crazy 8's


Push Press


Squat Jump


Dips


Rest


Burpees


Push ups


Kettlebell Swings


Rest





Today we did two rounds

Top Ten Foods

Here is a list of my top ten foods that I want in my diet for fat loss in no particular order:

10. Chicken Breast
9. Broccoli
8. Fish
7. Natural Peanut Butter
6. Grapefruit, strawberries, rasberries (or other fruits)
5. Almonds
4. Egg whites (Egg Beaters)
3. Black Beans (and other beans)
2. Post Workout recovery Protein, carbohydrate blend shake
1. Homemade Chicken Jerky

How many of these are in your meal plan?

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Perhaps its multivitamins, fish oil, or a post workout recovery drink. Go to www.benwarstler.getprograde.com for more information.

Fitness Camp Newport: Week 3 April/May Session 1

Baseball + 1/2 Mile Run






Baseball


Run to 1st Base do 10 Squat Jumps


Run to 2nd Base do 10 Chin to Knees


Run to 3rd Base do 10 Jumping Pull ups


Run Home do 10 Push ups


Score a run for your team.





We played to 10 minute games





Game 1: Team 2 Wins 43-39


Game 2: Team 2 Sweeps 42-41!!





1/2 Mile Run


Previous best times in parenthesis


We had 4 people post personal best Times!!





Cindy (4:59) 5:00


Julie (4:01) 4:04


Margaret (4:48) 4:41


Carol (4:50) 4:51


Mark (4:10) 4:12


Laura (5:42) 5:25


Tracey (5:42) 5:25


Brandy (5:22) 4:52


Jean 4:13


Louise 4:16


Mike 5:03


Nate 5:44

Fitness Camp St. Johnsbury: Week 3

Team Races + Medicine Ball Relay

Medicine Ball Relay

Run 10 yards perform 10 Medicine Ball Push Press run back to start

Run 10 yards perform 10 Medicine Ball Clean run back to start

2 Rounds

Team Races

Overhead Squat x 15

Hill Climbers x 30

Kettlebell High Pull x 20

Chin to Knees x 15

Push ups x 15

Each exercise and given repetitions counts as a point for your team as you complete it. Score as many points for your team as you can in 10 minutes.

Game 1: Team 2 wins 40-34

Game 2: Team 2 sweeps 41-38