Former Fat Kid Video Sneak Peak

I hope you had a great Christmas and Santa brought you all that you could ever want. Now it's my turn:

On Monday January 5th, I'm going to be running a special on the Former Fat Kid: 12 Week Transformation Program.

http://theformerfatkid.com

What I'm adding is 19 How To Videos for all of the workouts in the program.

Yeah, I know I'm pretty crazy for doing this and not charging more for the package, but I want you to get your New Years off on the right foot, and since I know most people like to watch videos, I thought it would be the logical choice in helping more people take action and use the program.

So here's the deal. Starting Midnight Sunday Night or Monday Morning Eastern Time, you can get the Former Fat Kid: 12 Week Transformation Program with all the original bonuses PLUS 19 instructional how to videos on how to do all the workouts, for the original price of $47.

But you will have to act fast because the video bonuses will be gone after Wednesday January 7th at Midnight Eastern. After that they will never be available for this price.

I put together a quick sample of one of the instructional videos you will receive with this bonus. Check it out below

Sorry can't show you more:)

So make sure you mark down on your calendar Monday January 5th so you can cash in on the additional free bonuses at http://theformerfatkid.com

Start your New Year off with a bang!

St. Johnsbury's Tabata Experience

Tabata!!

Station 1
Rows
Single Leg Hip Extension

Station 2
Kettlebell High Pull Burpee
Squat Press

Station 3
Side Plank Leg Lift
Goblet Squats

Station 4
Lunges
Hill Climbers

Finisher!

Elliptical

30 seconds Hill Climbers
30 seconds rest
30 seconds Burpees
30 seconds rest
30 seconds High Knees
30 seconds rest
30 seconds Squat Thrust
30 seconds rest

Repeat twice.

Anal Glaucoma

It's when you can't see getting your a$$ out of bed! Thanks for that one Chris!


Roll the Dice

After doing 50 Hill Climbers roll the dice twice to find out your round assignment

1's- T-Stabilization Push ups x 15
2's- Rows x 15
3's- Weighted Lunges x 15 per leg
4's- Squat Press x 15
5's- Burpees x 15
6's- Kettlebell Swings x 15

Terrible Tabatas and an Elliptical to Die For

Take Notes St. Johnsbury, this is what you are getting on Monday:)

Tabata

Station 1
Rows
S/L Hip Extension

Station 2
Kettlebell High Pull Burpee
Contralateral Pushups

Station 3
Deep In/Outs
Squat Press

Station 4
Goblet Squats
Tuck Jumps/High Knees

Perform 20 seconds of work followed by 10 seconds of rest. Perform 8 sets at each station alternating between the two exercises. Rest one minute after completing all 8 sets at one station.

We finished with the Elliptical workout (I won't post the details)


Special congratulations go to Amy R. for winning the black t-shirt for this month. This was by far the hardest month to choose one but Amy displayed amazing camaradarie with her fellow campers, and took it the extra mile with her nutrition and the Metabolism Makeover by shedding over 22 pounds and countless inches. Congratulations Amy and thank you for being an inspiration for others to follow.

Benchmarks Baby!

Hit the Benchmarks yesterday and today with some new surprises and some new records:

Cory hit a new standard for men with 140 push ups, and 22 pull ups! And several others hit new personal bests in push ups and pull ups.

We also added Wall Sits to the Benchmark workout. Times ranged from 30 seconds up to 8 minutes!

Benchmarks

Push ups max reps
Pull ups max reps

Form Circuit

Kettlebell Swings x 10
Side Plank Leg Lift x 10 each leg
1 Arm DB Snatch x 10 each leg
Hanging Leg Raise x 10

Wall Sits max time/hold

Congratulations to those completing their first full camp: Sorry Angela I forgot to give you your t-shirt. Also congratulations to Christina, Jessica, Amy, Lynnelle, Carol, Darlene, Tara, and Tracy for finishing their first full camp.

I've also finally decided on the black t-shirt award, and this one was the hardest by far. I had narrowed it down to 5 people on Wednesday and today finally decided on one (I was seriously thinking about giving out two this time, but I have held back). I'll announce the winner tomorrow.

Every Minute accounted for

32 Minutes

Each exercise and rest period is one minute in length unless otherwise noted

Burpees with Push up
Hill Climbers
Reverse Lunges

Rest

Jump Squat
Push up
Chin to Knees
Get up Sit ups

Rest

High Knees
T- Stabilization Push ups
Prisoner Squat
Flutter Kicks
Planks

Rest

Tuck Jump/High Knees
Hill Climbers
Single Leg Hip Extension
Leg Raises
Spiderman Push ups

Rest

Burpees with Push up
Supermans
Lateral Lunges
Reverse Lunges

Rest

Asian Squats
Reverse Crunches
Flutter Kicks

Rest

2 Minute Planks

The Firing Range

Luvin' the Pistols


Baseball

1st Base- 10 Burpees with Push up
2nd Base- 10 Tuck Jumps (30 High Knees)
3rd Base- 10 Sit up Press
Home- 10 Pistols on each leg

Score as many runs as you can for your team

The Unilateral Nightmare

This workout is courtesy of Cross Fit Philly

10 Lateral Broad Jumps
10 Heavy Push Presses
10 Deadlifts
30 Knees to Elbows

10 Weighted Lunge Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers

15 Lateral Broad Jumps
5 Heavier Push Presses
5 Deadlifts
30 Knees to Elbow

15 Weighted Lunge Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers

All movements will be done unilaterally (one side at a time) except for the Floor Wipers and Knees to Elbow.

Taking an Interest

When he comes into my office, he heads straight for the dumbbell bin every time. Today I was able to get a shot of him in action. Welcome home buddy!


On another note, it is interesting on what people really think goes on at bootcamp. Some of the things I have heard from my clients that people say to them are:

Are you sure it isn't a man haters club?

When Ben makes you run, doesn't he run behind you and yell at you?

Hmm, two things I never thought I would hear. Well I guess if we were a men haters club, then

Tod, Mike, Don, Joe, Chris, Chris, Cory, Marc, Mitch, Seth, Mo, and myself would all have to be gluttons for punishment:)

And if I ran behind you yelling when you were running to go faster, I don't think I would currently have 80 raving fans. I think I would have 70 haters (I think 10 would take pleasure in me yelling at them...I won't reveal their names:)


Four Minute Madness

Station 1: Rows + Side Plank Leg Lift
Station 2: Burpees + Sumo Deadlift
Station 3: Kettlebell Swings + High Knees x 50
Station 4: Lunge Jumps + Push ups
Station 5: Squat Press + Russian Twist

Perform each station for four minutes going back and forth between exercise at your station. Rest for one minute and transition to next station. All reps are 12.

Tools of the Trade

Thank you to all who emailed me and asked me about Zach and his health. He and mom are home now continuing the recovery process. We all appreciate the well wishes sent our way.


Tuesday: Pile On

After completing every round add two more exercises and perform each for one minute. We did five rounds and ten exercises when it was all said and done.

Wednesday: Deck of Cards

Hearts- Sit up Press
Diamonds- Kettlebell High Pull Burpee
Spades- Contralateral Push ups
Clubs- Rows
Joker- 10 of each exercise
Face Cards- 10 reps
Ace- 11 reps
3's- WILD- choose exercise and do 15 reps


Also don't forget a week from Friday begins the 12 Days of Fitness Giveaway. The elite trainers from all over the world have put together an amazing package of goodies for you to choose from all for free! Get on over to http://www.12daysoffitness.com and register for this awesome event.

Engine 8

Rowin' Away


Engine 8

1. Push Press
2. Kettlebell Swing
3. Rows
4. Rest
5. Burpees
6. Push ups
7. Wall Sits
8. Rest

Perform each exercise for one minute. Move to next exercise without rest. Complete 3 rounds.

Black Friday Hangover Cure

We got ya covered!


Four Eyes

Four Rounds of

High Pull left arm 30seconds
Push ups 30 seconds
High Pull right arm 30 seconds
T-Stabilization Push ups 30 seconds


Four Rounds of

Goblet Squats 30 seconds
Burpees 30 seconds
Tuck Jumps/High Knees 30 seconds
Burpees 30 seconds

Four Rounds of

Push Press 30 seconds
Lunges 30 seconds



Finished with Plank/Superman supersets

Two different workouts, One Result

Workout 1 (Derby)

From Russia with Love

Swings
Overhead Press
Goblet Squats
High Pull
Squat Press

Perform each for one minute. Rest for one minute after completing all exercises. Complete 5 rounds)



Workout 2: (St. Johnsbury)
(the stairs were open so we took advantage)

Stair Sprints x 3 (5)
50 Jump Squats
Farmers Carry up stairs x 3 (5)
40 Get up Sit ups
Stair Sprints x 3 (5)
30 Push ups
Farmers Carry up stairs x 3 (5)
20 Thrusters per arm
Stair Sprints x 3 (5)
10 DB Snatches per arm
Farmers Carry up Stairs x 3 (5)

Complete once for time

then...

Elliptical x 2 rounds:)

The Big Nasty Thanksgiving Workout

I'm thankful for all of you. This program is only as successful as the people in it and I applaud and thank you for taking full advantage of it.


The Big Nasty

100 High Knees
Get up Sit up x 15
Lunges x 15 per leg
50 Hill Climbers per leg
50 High Knees
Jump Squats x 15
40 Hill Climbers
Push ups x 20

Work for 30 minutes and try to complete between 3 and 5 rounds

A Whole Lot of Standing Around

Ahh, but looks can be deceiving.

BTW, welcome back Elly.

30:30

Burpees x 30 seconds
Kettlebell Swings x 30 seconds
Lunge Jumps x 30 seconds
Push ups x 30 seconds

Compltete 3 sets of each exercise counting reps so that you have one number of total reps for each exercise.

Scaled Challenge

Now take all the reps you did for all four exercises and run through them in a circuit once for time. You can split it up any way you want.

Tod Loves His New Phone

It's a little overwhelming how much in love he is:)


Spread the Wealth

Circuit #1

Rows x 10
Close Grip Push up x 15
Weighted Jump Squats x 10

Circuit #2
Push Press x 10
Wood Chops x 15 each side
Kettlebell Swings x 10

Perform each circuit for 10 minutes with 2 minute rest in between.

Stars and a Great View

Bells and Body

Swings
Reverse Lunges
High Pull
T-Stabilization Push ups
Hand to Hand Swings
Get up Sit ups
Goblet Squats
Planks

Round 1: 30 seconds each exercise
Round 2: 45 seconds each exercise
Round 3: 60 seconds each exercise
Round 4: 45 seconds each exercise
Round 5: 30 seconds each exercise

Saturday's Aren't for Sleeping in Anymore

Big Turnout this morning to our First Saturday 7AM class.


Peripheral Heart Action

Goblet Squats
Rows
Lunge Jumps (or weighted Lunges)
Push ups

30 seconds each exercise. Move to next exercise without rest, complete 8 continuous rounds or 32 intervals.


Elliptical

30 seconds Burpees
30 seconds Rest
30 seconds Hill Climbers
30 seconds Rest
30 seconds High Knees
30 seconds Rest

We did 4 rounds today.

Swingin Iron

Tomorrow is the Kettlebell Workshop at our facility in Derby at 10am. This workshop is free and is a small sampling of what the Iron Tamer, Dave Whitley will be providing in January.

Dakota's Destiny

One minute of each exercise:

Rows
Squat Press
Romanian Deadlift
Kettlebell High Pull Burpee
Russian Twist/Step ups
Get up Sit ups
Push ups
Supermans
Hill Climbers
Jump Squats

Rest two minutes after each round. Complete 3 rounds

Back in Action

After a short break, we hit it hard again today.

Couplet Sprints

A. 5 Burpees with Push up
10 Kettlebell Swings
8 1 Arm DB Snatch each side

B. 5 Rows
10 Push Press
8 Goblet Squats

Complete as many rounds as you can in 7 minutes

C. 4 Burpees with Push up
8 Kettlebell Swings
6 1 Arm DB Snatch each arm

D. 4 Rows
8 Push Press
6 Goblet Squats

Complete as many rounds as you can in 5 minutes. Rest two minutes then switch circuits and repeat.

Legs and Lungs

Did some strength moves to start: Assisted pull ups and Push Press

then...

50 Jump Squats

40 Goblet Squats

30 Kettlebell Swings

20 Lunge Jumps (each leg)

10 Tuck Jumps

25 Burpees with Push up

10 Tuck Jumps

20 Lunge Jumps (each leg)

30 Kettlebell Swings

40 Goblet Squats

50 Jump Squats

Embarking on a Journey

Welcome new campers from both St. Johnsbury and Derby. You have made one of the best decisions of your life to take control over your health.

You will not find a better place to train in Vermont than with us. We are the state's leaders in fat loss and conditioning and are proud of all of our clients that come through our doors. We look forward to working with you to turn your goals into reality.

This one has no name

15 Rows/Assisted Pull ups

15 Thrusters each hand

15 Side Plank with Leg Lift each side

15 Kettlebell Deadlift

15 Kettlebell Swing

15 Split Squat each leg

Complete 5 rounds

Top Secret

So secretive no pictures available!


TABATA

1. Push ups
Split Squats

2. Rows
Burpees

3. Kettlebell Swings
Hill Climbers

4. Side Plank with leg lift
Single Leg Hip Extension

20 seconds of work followeed by 10 seconds rest. Complete 8 rounds at each station.

Pile On

That was Zach and mommy at Columbia Forest Products on Tuesday for a health fair. Met a lot of nice people and potential boot campers. Looking forward to having them join our community.

Pile On

Kettlebell High Pull

1 Arm DB Snatch

Get up Sit up

Goblet Squat

T-Stabilization Push ups

Swings

Burpees

Weighted Lunges

Overhead Press

Jump Squats

Start with two exercises (at top) and perform for one minute each. Rest for one minute. Add two exercises before each round and repeat. You will end up completing five rounds.

Body Fat Blaster Challenge Update

Well it's official. There are a few more results to come in but it doesn't look like it will change the top teams. Congratulations to the Sleepy Bastards for pulling through a tight finish and winning the Body Fat Blaster Challenge. Your prize? Your choice of 1/2 off the next two camps or $100 of Prograde Nutrition for each team member.

Second Place Team gets $50 of Prograde Nutrition for each team member. Congratulations to Mo's Honeys for finishing a very close second. Here are end results:

1. Sleepy Bastards: 274.4

2. Mo's Honeys: 270.26

3. Challenge Cancun: 237.98

4. Team Triple X: 227.99

5. Team Sara: 200.16

6. Team OMFG: 191.1

7. Team Mamas: 171.1

8. Laurel and Hardy: 154.83

9. The Kettle 'belles': 140.13

10. Team LC: 120.85

11. Team Wannabes: 111.78* Pending final report from third member

12. Team Triple Threat: 111.45

13. Sexy Little Britches: 105.56

14. Team Stacey: 101.35

Together all participants lost a total of 156 inches!!

Team that lost the most inches was the Sexy Little Britches with a total loss of 18.5 inches!!

Across the board the improvements made by everyone was phenomenal. Camp records and personal records were demolished as everyone worked their hardest and pushed themselves to the limits. All in all a great success by everyone.

Nekca Food Shelf

Remember to bring your non-perishables to Price Chopper and visit Tod and Deveney camping out in the RV. Help them fill a tractor trailer full.

Benchmarks Day 2

Pull ups max

Push ups max

Form Circuit

Single Leg Hip Extension x 10

Kettlebell High Pull Burpee x 10

Jump Switch x 10

1 Arm DB Snatch x 10

Planks max hold

Lots of personal records fell again today. Great effort by everyone.

A special congratulations to Lynn for winning the black t-shirt for this month. A long time coming, Lynn has been steady with her approach, bringing her best every day and encouraging everyone relentlessly. The Form Queen, she is a stickler for good technique and is the perfect role model for other campers to follow. Thank you Lynn for being a rock for us to strive to be.

Benchmarks Part 1

I think we might have to do some drug testing:)

We had personal bests all over the place and had camp records stand up then fall and new standards posted.

New Camp Records in Push ups for both men and women is 111!!!! And to make it better, it is a husband and wife that hold the record! Something smells a little sketchy:)

Also a standard was tied in women's pull ups at 7 then shattered later in the day with a new mark of 13!

Mens pull up was also shattered with a new standard of 18. And tomorrow a new group takes their licks at Benchmarks!


Benchmarks

Pull ups max reps

Push ups max reps

Form Circuit

Single Leg Hip Extension x 10 each leg
Kettlebell High Pull Burpee x 10
1 Arm DB Snatch x 10 each arm
Jump Switch x 10 each leg

Planks max hold (we went for 6 minutes max)

Stay tuned for tomorrow for more record breaking action



Body Fat Blaster Challenge Update

As of 11/5/08 Here are the top five team scores:

1. Sleepy Bastards: 270
2. Team Triple X: 225.07
3. Mo's Honeys: 222.26
4. Challenge Cancun: 221.73
5. Team Mamas: 171.11

Tabata

Station 1

Push ups

Jump Squats

Station 2

Rows

Jump Switch

Station 3

Squat Press

Side Planks with Leg Lift

Station 4

Kettlebell High Pull Burpee

Weighted Lunges

20 seconds of work 10 seconds rest. Complete four rounds (8 sets) at each station. Rest one minute in transition.

Stabilization with Explosion

Good form on both stabilization and explosion!


21, 15, 9

Weighted Jump Squats
Push up variations
Band Straight Arm Pulls or Rows
Kettlebell Swings
Side Plank with leg lift (each side)

Side planks were surprisingly the toughest- looks like we have an area to focus on- lateral movement.

Swing your Partner

No Tricks here, just straight ahead treats ;)

Partners Paradise

Each partner performs:

50 DB Snatches each arm

40 Push ups

50 Jump Squats

30 Hanging Leg Raise

50 Kettlebell High Pull

20 Burpees with Push up

50 Kettlebell Swing (or Straight Arm Band Pulls)

10 Broad Jump (or Tuck Jump)

50 Jump Switch each leg

Kickin Tires

Thanks for those who were trying out Boot Camp for the first time tonight. We look forward to having you back soon!

Dakota's Destiny

Band Straight Arm Pull

Rows

Jump Squats

One Arm DB Snatch

DB Squat Press

Kettlebell High Pull Burpee

Kettlebell Deadlift

Russian Twist

Jump Switch

Perform 3 rounds of 1 minute each exercise. Rest 2 minutes between rounds

Makin' Change

It has arrived!

Four Rounds of

High Pull Left Arm 30 seconds

Push ups 30 seconds

High Pull Right Arm 30 seconds

Push ups 30 seconds

Four Rounds of

Goblet Squats 30 seconds

Burpees 30 seconds

Tuck Jumps 30 seconds (High Knees)

Burpees 30 seconds

Four Rounds of

Push Press 30 seconds

Lunges 30 seconds

3- 1 Minute Planks

Richard Simmons is the MAN!

I don't care what anyone says:)


Sorry no pictures: camera is at the studio

Legs and Lungs

Strength Circuit

Pull ups/Assisted Pull ups
Push Press

50 Jump Squats
40 Goblet Squats
30 Kettlebell Swings
20 Single Leg Hip Extension each leg
10 Tuck Jumps
25 Burpees with Push up
10 Tuck Jumps
20 Single Leg Hip Extension each leg
30 Kettlebell Swings
40 Goblet Squats
50 Jump Squats

All Bells and Body

Kettlebell Swing

Reverse Lunges

High Pull

T Stabilization Push ups

Hand to Hand Swings

Get up Sit ups

Goblet Squat

Planks

Round 1: 30 seconds each exercise

Round 2: 45 seconds each exercise

Round 3: 60 seconds each exercise

Round 4: 45 seconds each exercise

Round 5: 30 seconds each exercise

Freaky Fat Loss Halloween Bootcamp

Great workout today for all that attended! Thanks for your support to the ASPCA! We were able to raise over $100 for them.

We also had some great costumes (I dressed up as Richard Simmons but no one has the proof, haha! ).

Congratulations to Stacey and Krystal for both bringing the most friends, you earn two free bootcamps! That is 8 weeks worth of bootcamp free (I've seriously lost my mind:)

And congratulations to Anne-Marie for bringing the second most. She gets one bootcamp free!

Stacey also won best costume being dressed as Wendy (from the fast food restaurant). She wins a free box of cravers!

We also had lots yummy food and will try to get the unique foods together in a recipe book for everyone to enjoy.

For the rest of this year I'm going to be donating $2 for every service or product purchased from Groundbreaking Fitness to the ASPCA. This event was the official kickoff. That means every supplement, every bootcamp membership, every Former Fat Kid Product, every open gym, everything that is purchased, I will donate $2 every time. If you are not in our area but would like to contribute, comment on this post and I will get in touch with you to make this happen.

World Series

Bootcamp Style!

1st Base- Burpees with Push up x 10

2nd Base- Tuck Jumps (High Knees x 30) x 10

3rd Base- Posterior Reaches x 10 each leg

Home- Push up with Foot Touch x 10

Score a run for your team.

Finished with Elliptical Workout- no not that one

Burpees x 30 seconds

Rest 30 seconds

Hill Climbers x 30 seconds

Rest x 30 seconds

High Knees x 30 seconds

Rest x 30 seconds

Complete three rounds.

Come join us tomorrow at 10 am at Ben's Boot Camp Studio at 108 John Taplin Road in Derby for our first annual Freaky Fat Loss Halloween boot camp. Wear a costume and bring a pumpkin to workout with. It will promise to be a lot of fun. Plus you get to see me in a costume!

Thursdays WOD

No pictures today, gotta get new batteries for my camera:

Fight Gone Bad

1. Burpees
2. Push ups
3. Weighted Step ups
4. Jump Squats
5. Rows

Perform each for one minute, move to next exercise without rest. Rest for 1 minute after completing round. Do three rounds.


Updated Body Fat Blaster Challenge Scores:

I have to confess, I made an error in my math in the last score report. I wondered why the scores got a little out of control:) Here are the updated scores for you as of 10/24/08 1:42pm.
Some haven't completed all challenges yet and there is still more to come. With the constant changes of position, it is still anyone's game.

1. Mo's Honeys 200.3
2. Sleepy Bastards 191.5
3. Team Triple X 186.1
4. Team OMFG 153.9
5. Cluster B 137.2
6. Challenge Cancun 136.6
7. Team Mamas 132.1
8. Laurel and Hardy 131.2
9. Team Sara 93.5
10. The Kettle 'belles' 83.4

Trying to Cut Weight

I told him if he was trying to shed weight this wasn't the way to do it, but he wouldn't listen:)

Roll the Dice

100 Hill Climbers to start each round

Roll the dice twice

1's- T-Stabilization Push ups x 15

2's- Rows x 15

3's- Get up Sit ups x 15

4's- Single Leg Romanian Deadlift x 15 each leg

5's- Burpees x 15

6's- Weighted Lunges x 15 each leg

Body Fat Blaster Challenge Score Update

Ok, we got some big scores to report because of the completion of the Kettlebell Swing challenge portion. Some teams haven't completed this challenge yet but I said I would post an update. I told the Derby group that this would be the last time we do this portion, but I may do it just once more:)

As of 6:00pm 10/22/08

Sleepy Bastards 333.8

Team Triple X 332.64

Mo's Honeys 327.68

Challenge Cancun 212.2

Team Mamas 203.47

Team OMFG 132.32

Team Wannabes 127.6

Team Sara 93.5 (hasn't performed KB Swing Challenge yet)

Team Triple Threat 91.87

Team Stacey 85.2

Team LC 77.78

The rest of the teams have not completed the challenge yet.

Horray for Burpees!

Couplet Sprints

A. 5 Burpees with Push up
10 Kettlebell Swings
8 1 Arm DB Snatches

B. 5 Rows with feet elevated
10 Push Press
8 Goblet Squat

C. 4 Burpees with Push up
8 Kettlebell Swings
6 1 Arm DB Snatches per arm

D. 4 Rows with feet elevated
8 Push Press
6 Goblet Squat

Circuits A and B will be 5 minutes long. Complete as many rounds as possible. We will rest one minute in transition from one circuit to the next. Circuit C and D will be 3 minutes long and performed the same way.