Team Races and Tag

I have never seen a bunch of adults have so much fun as I did today with a game of tag. It is quite a refreshing site!

Team Races

Dips x 15
Front Squat Push Press x 15
Kettlebell High Pull x 15
Sit ups x 15
Overhead Squat x 15

Split up into two teams. Teams will compete against eachother to score as many points for their team as possible in a 10 minute time frame. You score points by completing an exercise with the assigned reps.

Game 1 Team one wins 52-48
Game 2 Team two comes back to even the score 53-49

Nutrition Tip of the Day- Don't forget your five foods that are a must for overall health and fat loss (this is an addition to the list from last camp).
1. Olive Oil
2. Nuts
3. Beans and Lentils
4. Tomatoes
5. Green Tea

Week 2 Thursday

Short Sprint and Go and 4 minute madness!!

Short Sprint and GO
Campers will perform exercises in each circuit for 6 minutes (3 minutes in second class). Compare with partner at the end of time and then perform next circuit trying to beat partner's number of rounds. Let's GO!!!!!!

Circuit #1
Push-ups x 10
Step-ups x 10 each leg
Sit-ups x 10

Circuit #2
Dips x 15
Sprint 1 lap
Chin to Knees x 15

Four Minute Madness
Begin at a station, complete 12 reps of each exercise at the station for four minutes. Once both exercises are completed that counts as 1 round. Count your rounds at each station. Write results in notebooks. We did not get through all stations in either class - this workout will come back for a visit, don't you worry! Glad you liked it! You all did great!

Station 1 Renegade rows + Chin to Knees
Station 2 Burpees + Sumo Deadlift (Kettlebell high pull in 5:30)
Station 3 Prinsoner Squats + Push-ups
Station 4 1 lap + Kettlebell High Pulls (Jump squats in 5:30)
Station 5 Sit-ups + Lunge Jumps

5 ways to enjoy fruits and veggies:
Mix a bag of shredded cabbage with a little LIGHT coleslaw dressing and add chopped fruits such as apples or pineapple
Add grated carrots or zucchini to spaghetti sauce
Pop fruits like grapes or blueberries in freezer and eat as a treat
Cut sweet potatoes into half inch strips and roast them instead of french fries
Half a cantalope and add lemon or other flavored low fat yogurt to it

Other suggestions came up in class - please feel free to post more in the comment section below.

Week 2 Wednesday

Tag and Team Races

Extended Warm-up TAG YOU'RE IT
One person designated as it maintains arm raised and tags others who then raise their arms. Campers who are "IT" continue to tag others until everyone's hands are raised. When the last camper is tagged (each has an assigned exercise) all campers get to perform that person's exercise - as a gift!!! (You can thank me anytime!)

Team Races
Camp is split into two teams. On go each camper tries to score as many points for their team as possible in the alloted time. Campers score points by performing an assigned exercise and reps in each of fice categories at least once during the time period. Once exercises and reps are completed, score a point under that team on the board.

Dips x 15
Front Suat Push Press x 12
Kettlebell High Pull x 20
Chin To Knees x 15
Overhead Squat x 10

In the morning class,
Team 2 came out ahead of Team 1 68-58
in the second round:
Team 1 redeemed themselves by winning 41 - 40 Great work!

In the evening class,
Team 2 beat out Team 1 30-22
in the second game which lasted longer then originally promised -
Team 2 maintained their stamina with a score of 22 - 16 Keep it up everyone - way to push yourselves!

Remember - to supercharge your nutrition, and maintain your overall health, add these foods to last month's list : Olive oil, Beans and Lentils, Tomatoes, Nuts, and Green Tea. POP QUIZ: What were last month's five foods we told you to add to your diet??!! Leave a comment here if you remember!!!!

Week 2 Tuesday

Extended warm-up PLANKS and Ascent/ Descent

Although a certain camper (who I shall rename Jeff to keep anonymity!)
feels that this workout should be called Descent/Ascent instead, I'll keep it entitled our way because we are ascending in reps, and then descending, but thanks for the laugh! Always bringing a smile to our faces.......and if we can't laugh when we are getting our butts kicked in boot camp, when can we laugh, really!????

PLANKS
Planks position really warmed up the camp tonight as campers held a plank for three minutes and then challenged themselves more with lifting one arm, one leg, etc.. Needless to say everyone was sufficiently warmed up for the workout!

ASCENT/DESCENT
Campers perform exercises and reps in ascending fashion and then descending fashion through the list twice for time.

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

Not an easy workout - but very uplifting!!!

Short Sprint and Go + Four Minute Madness

We changed the workout for St. Johnsbury today. With the small group a team workout wouldn't work so well. Thank you to Barb and Lynn for rising early and making the committment to camp.

Short Sprint and Go

Circuit #1
Push ups x 10
Stair Sprints x 2
Knee to Elbow x 5

Circuit #2
Dips x 15
Hill Climbers x 50
Chin to Knees x 15

Complete as many rounds as you can in 6 minutes. Compare with your teammate then switch circuits trying to beat your teammates score

Four Minute Madness

1- Renegade Rows + Sit ups
2- Burpees + Bulgarian Split Squats
3- Prisoner Squats + Push ups
4- 30 High Knees + Kettlebell High Pull
5- Rows + Lunge Jump

All exercises (unless noted) are 12 reps. Perform as many rounds as you can at each station in 4 minutes. Take one minute rest between stations and continue this cycle for all stations.

We got through four stations out of five today.

Ascent/Descent + Planks

Planks- Two positions of choice: Push up position or on elbows position. Hold the plank position (whichever you choose) for as long as you can. We will try for three minutes today.

Congratulations to Angie in the Monday class for holding the position for over three minutes and to Karen R. in the St. Johnsbury class for holding it longer than 3 minutes.

Ascent/Descent

There are a few workouts in bootcamp that, when finished you have to just say what the he*#.

This is one of those workouts.

10 Chin to Knees (10 Sit up Press for St. Johnsbury)

20 Burpees

30 Push ups

40 Prisoner Squats

50 Jump Squats

40 Prisoner Squats

30 Push ups

20 Burpees

10 Chin to Knees (Sit up Press)

Complete the list twice for time.

Mini Circuit and Baseball

Mini Circuit

5 Burpees

10 Squats

Complete as many round as you can in 5 minutes

Baseball

We played two games

On go one person from each team runs to first base and performs 10 Burpees, then runs to second to perform 10 Sky and Ground Squats. At this point the next person on each team can start their trip around the bases.

At third perform 10 Tuck Jumps, then run home to perform 10 push ups and score a run for your team. Continue in this format for 10 minutes.

Game one: Team 2 wins 11-10

Game two: Team 1 comes back to win 11-10

Week 1 Day 3

Extended warmup and Baseball

Whether you are a Yankees fan or a Red Sox fan, you will never hear the word baseball and feel the same way after today's workout!

In order to really get warmed up we had a 5 minute extended warmup consisting of 5 burpees and 10 squats counting your rounds. And then get ready to PLAY BALL!...............

BASEBALL

In teams of three or four, one camper from each team on my go sprints to first base and performs 10 burpees (no grumbling allowed). Once camper gets to second base the next person from team can go. At second base perform 10 sky and ground squats, at third base perform 10 tuck jumps (no grumbling allowed) and then bring it in to home and perform 10 pushups. Once pushups are complete score a run for your team and go again once person in front of you reaches second base. Remembering team numbers was an issue, so two games were played for ten minutes and another lightning round for five minutes was played just to save face! :) A great challenging but fun workout - great job!

Remember portions are important.....
baseball size - fruits/veggies
1/2 baseball size - pasta
deck of cards or palm - lean protein
4 dice (not the big ol' fuzzy dice either!) - cheese or "good" fat

Week 1 Day 2

Wed am and pm classes

Deck of Cards and time trial or 1/2 mile

You'll never look at a deck of cards the same again! Especially the JOKER!

Camp splits into teams. Each team shares a deck of cards. One person draws card and performs exercise that corresponds to the suit - reps are the number drawn. Each team member goes immediately - there is no waiting around in this game! Team who gets through their deck wins......their prize is.........they get to help the other team finish THEIR deck!

Hearts - Chin to Knees

Diamonds - Step-ups EACH leg

Spades - burpees

Clubs - Push-ups

JOKER - 10 of EACH exercise

ACE - 11 reps of suit

FACE CARDS - 10 reps of suit

3's - WILD - pick and exercise and crank out 15 reps

PM class did round two - First Joker drawn automatically doubles all card values drawn afterwards until next Joker is drawn then values return to normal.

PM class also completed a time trial - sprint around one lap of arena. Scores from 32-52 secs

AM class did their 1/2 mile run which is five times around the arena Scores from 3:35-6:40

**** "Calories in verses calories out" Sounds simple, BUT remember to make sure your calories taken in are from supportive foods, and your calories OUT are from quality exercising such as weight training blended with high intensity cardiovascular exercise. EX - BOOT CAMP!!!!!!!!

Deck of Cards and Push up Matrix

St. Johnsbury learned some new exercises today, but perhaps they wished they hadn't

Deck of Cards

Hearts- Bulgarian Split Squats

Diamonds- Hip/Thigh Extension

Spades- Push ups

Clubs- Rows

Joker- 10 of each exercise

Ace- 11 reps

Face Cards- 10

3's- WILD- choose your exercise and perform 15 reps

Each person had a deck, and worked through as much as they could in 25 minutes.

Push up Matrix

1 Tuck Jump (5 High knees each leg)

2 Push ups

2 Tuck Jumps (10 High knees)

4 Push ups

3 Tuck Jumps (15 High knees)

6 Push ups

4 Tuck Jumps (20 High knees)

8 Push ups

Complete once for time

Tabata and Finisher

It's the first day of a new camp session. Four weeks of intense metabolically demanding training. Not everyone can handle the demand of these workouts. But those who stay reap the benefits mentally and physically.































St. Johnsbury WOD



Tabata

Clean and Press
Kettlebell High Pull
Jump Squats
Push ups


Perform 8 sets of each exercise reaching for as many reps as possible in 20 seconds then resting for 10 seconds (8 times). Keep track of the lowest amount of reps you get in one set. This is your score.



Clean and Press
Deb 4
Karen R. 4
Staci 2


High Pull
Deb 10
Karen R. 11
Staci. 10


Jump Squats
Deb 7
Karen R. 11
Staci. 11


Push ups
Deb 10
Karen R. 10
Staci 12


Finisher
24 Jump Squats
24 Jumping Lunges total
24 Squats
24 Lunges total

Complete the above matrix once for time


Karen R. 2:15
Staci 2:44
Deb 3:02

Week 1 Day 1

Monday 9:30AM Tuesday 4:15 and 5:30 PM

Now is the time to set your goals and work towards accomplishing them. Write down some measurable goals and read them often. Hold yourself accountable by telling someone in your supportive network of friends and family. It's great to see you all again, and welcome to all new boot campers.

TABATA 20/10

Campers work through four stations of exercises completing 8 sets of each exercise. Each set consists of 20 seconds of work followed by 10 seconds of rest. Campers count their reps for each exercise and record the LOWEST number of reps completed as their score for that exercise before moving to the next station. Exercises are:



Tabata Push Press Scores from 7-18 however, different weights were used remember

Tabata Sit-Ups Scores from 3-16 with some mod crunches

Tabata Push-Ups Scores from 4-15 with some mod and some all standard (watch those elbows - we'll keep working on this)

Tabata Squats Scores from 8-25

am class

pm class did a Leg Matrix Finisher:
24 jump squats
24 lunge jumps
24 prisoner squats
24 lunges total
for time - a new one that was well received....well, it was new anyway!!
Times from 1:23 - 2:15
Watch those food labels:*Sat fat gram should be half or less total value of fat grams
*Total sugar grams should be half or less total carb grams, *There should be at least 2 grams of fiber, *There should be some protein, *Should have vitamins and minerals, and serving size should be easily measurable for you to ensure accurate nutritional intake.

St. Johnsbury's Turn

Tabata Extra




























Front Squat Push Press
Kettlebell High Pull
Rows
Jump Squats



Perform 40 seconds of work followed by 20 seconds of rest. You will keep track of the total reps you get in all 8 sets at one exercise before starting your count over again at the next exercise. Your goal is to beat your score from the first day of camp.




Order of reps: Front Squat Push Press, KB High Pull, Rows, Jump Squats


Staci 149, 200, 70, 175
Daniel 102, 82, 89, 124
Kristi 135, 152, 88, 120
Norah 130, 100, 72, 99
Karen 191, 184, 60, 226




Congratulations to Kristi for winning the black t-shirt award. We all admire you hard work and dedication and thank you for allowing us to feed off your desire and will to push forward.

Tababta 40/20

Congrats to all campers completing their first full camp and receiving their grey tee-shirts! Great job - be proud of yourselves! See you all next session and remember: watch those food labels in the stores! Fat Free does NOT equal sugar free which DOES NOT really mean it's fat free, now, does it?!?! Enriched flours and sugar stores as fat..........watch out!!

Newport Week 4 Day 3

Campers split up into groups and perform exercise at each station for 40 seconds followed by a 20 second rest for 8 sets, counting total reps at each station. Campers move through 4 stations. (4:15 completed 3 stations, 5:30 completed 3.5 stations so some scores show either xxx for no score or numbers seem low because only 4 sets completed)
EXCELLENT TABATA WORK EVERYONE!!!

4:15 Front Squat PP,Kettlebell HP,Push-ups,Jump Squats

xxx 177 243 Margaret
176 155 115 xxx Tracy H
xxx 89 97 117 (mod) Lisa F
118 xxx 125 131 Michele L
187 133 120 xxx Jill G
174 158 xxx 209 Wendy
xxx 163 140 250 Jean
142 xxx 256 279 Julie G
140 xxx 172 193 Carolyn
145 110 xxx 194 Julie Y
146 130 xxx 203 Mick
155 xxx 113 167 Charlotte
116 102 63 xxx Monica
xxx 130 129 122 Melsissa
190 160 xxx 242 Jenn N

5:30 Same Order

110 171 209 223 Jeff
130 124 57 170 Laurel
56 160 160 158 Linda K
130 120 125 80 Maria
168 86 182 125* Jess F *not sure of number
160 70 93 205 Jacques
123 61 157 201 Tracey S
148 107 90 100 Jo
41 143 93 125 Tonia
94 60 ??? 235 Linda P
135 120 63 202 Lynn
109 120 68 150 Tim
52 142 125 156 Gabrielle
151 211 160 120 Laura

192 264 169 315 Janet (earlier that morning)

Team Race Challenge

To me, as a former camper and now instructor, Boot Camp is not something we simply attend, perform and leave. It is something we attend, give it our all, and leave WITH. Boot Camp is not for everyone. Boot Camp is for those individuals who want to succeed not only in their fitness level, but in all aspects of their lives. It is for those who want to push their limits, get outside their comfort zones, and push some more. It is for those individuals who set no limit for their potential. It is for those individuals who do not get close to the finish line and stop, but for who see that finish line and charge full speed ahead right through it!! You all should be very proud of yourselves for being Boot Campers - Ben and I thank you for taking care of yourselves, and for making boot camp a part of your lives, but more importantly your bodies and your families should thank you for making a difference in your health and lives. Keep it up - and be proud of yourselves! ~Janet

Newport Week 4 Day 2
Today was a smaller group of six campers, however, the workout was definitely not small!
Campers break up into pairs. On go one person from each team begins round 1. The repetitions in each round must be completed as a group and the maximum number or reps one can do is 20 at a time. This is a sprint, not a small jog! Once all reps are completed as a team, we move on as a group to the next round.
All teams were head to head throughout the whole workout, even with some campers modifying! Rounds completed were as follows:

Round 1: Run 1 lap + stairs 120 push-ups
Round 2: Run 1 lap + stairs x2 120 dips

HOMEWORK :-)
Round 3: Run 1 lap + stairs x2 120 push-ups + 120 jump squats
Round 4: Run 1 lap + stairsx2 120 dips + 120 jump squats
Round 5: Run 1 lap + stairs x2 120 push-ups + run 1 lap + stairs x2 + 120 push-ups

Boot Camp helps define the kind of people we are..........Have a great day - see you in camp!

Roll the Dice and Short Sprint and GO!

Great workout today! Welcome to our newest camper, Laurel! Great job today everyone - and remember, watch out for those plateaus....change things up every now and then - get out of that comfort zone every 4 to 6 weeks with both your supportive food choices and your exercising! Thank yourselves for working hard!! :)

Newport Week 4 Day 1

Extended warm up: Short Sprint and GO

Campers split up into groups of two or three. One partner completes circuit #1 while the other completes circuit#2 as many rounds as possible in 6 minutes. Then, after a VERY short break, campers complete opposite circuit and try to beat their teammates' number of rounds. It proved to be a very extended great workout!!

Circuit #1: Push-ups x 10 /Stair Sprints x 2 flights/Sit-ups x 10

Circuit #2: Dips x 15 /40 Hill Climbers/Chin-to-knees x 15

Main workout:Roll the Dice

Campers may remain in same groups. Game is started by completing 40 Jumping Jacks and each subsequent round will start these. Then roll the dice twice to determine the exercises performed as a group. Dice numbers rolled corresponds to list provided below. Score as many rounds as you can in the time allowed.

1's: Push-ups x 15

2's: Jumping pull-ups x 15

3's: Chin-to-knees x 15

4's: Jump Squats x 15 (seems to have been dubbed a new name by some women as seen in picture below!)

5's: Burpees x 15

6's: Broad Jumps x 15