St. Johnsbury's Tabata Experience

20 seconds of work followed by 10 second rest. We will do 8 sets per station.

Front Squat Push Press
Kettlebell High Pull
Jump Squats
Push ups




Leg Matrix

24 Jump Squats (squat below parallel)
24 Jumping Lunges (12 per leg)
24 Squats (below parallel)
24 Lunges (12 per leg)

Complete in the quickest time possible

Four Minute Madness

Five Stations. You will spend four minutes at each station. Complete as many rounds at each station as possible in those four minutes. Rest one minute transitioning from station to station.
All reps are 12.

Station 1: Renegade Rows + Sit ups
Station 2: Sumo Deadlift + Burpees
Station 3: Weighted Lunges + Band Rows
Station 4: Kettlebell Swing + 1 lap
Station 5: Push ups + Prisoner Squats

Core Stabilization: This is going to start to be a daily event in boot camp. We will always either do planks (variations) or Supermans. Core stabilization must be a staple in your program whether it is performing these exercises or performing full body exercises with effective lifting technique.

Foam Roller regeneration: Another staple that has made its appearance in bootcamp and is also going to be a mainstay. Muscle regeneration will go a long way to helping reduce muscle soreness as well as reducing injury. While some of the moves may be awkward, they are well worth it and are probably the most important thing you can do in boot camp to prevent injury. Never had an injury? Ask someone who has and how frustrating it is.

Team Races

This workout is one of our fun workouts. It also allows us to focus on technique and form correction. And it adds a little for our competitive side.


























Dips x 15
Front Squat Push Press x 15
Kettlebell Swing x 20
Sit ups x 15
Overhead Squat x 15


Split up into two teams. In 10 minutes score as many points for your team as you can. You score points by performing one of the exercises above with the given repetitions. The team with the most points at the end of 10 minutes wins. We will play two games.

AM Class: Team 1 wins game 1 58-47
Team 2 comes back in game 2 to win 55-52


PM Class: Team 1 wins 32-28
Team 2 comes back in game 2 to win 26-25

Tabata with a 1/2 Mile Run

The first day of a new camp. I've said it before, but what a great time:)





We have implemented some new things into our camps. Foam Roller stretching will become a staple at the end of class to help with regeneration of our muscles, and we will be doing more core stability exercises througout this camp session. Plus more circuit routines (stations), to hone in on our focus with form and quality repetitions.





Tabata

Front Squat Push Press


Push ups


Jump Squats


Kettlebell High Pull





20 seconds of work followed by 10 seconds of rest. Complete 8 rounds keeping track only of the lowest amount of reps you reach in one set. Our goal here is to maintain as much as possible a steady amount of reps so we can keep the effort high.





1/2 Mile Run to finish todays workout.





Foam Roller Stretching: Introduced the IT Band stretch, Hamstring Stretch, and the Groin Stretch. Not pleasant but well worth it.

Week 4 Day 2 (W)

Countdown and kettlebell swing relay



KB swing relay:

Campers split up into teams. On go one person sprints to kettlebells and performs 15 swings. Lunge back to start. Next person in line may go once person in front starts their lunges or run. Complete 2 rounds. We had fun with this today - a tough lunge route, though! Great work!



Countdown:

Campers individually move through 4 exercises performing reps in a countdown manner (12-1, 11-1, or 10-1). Each exercise must have all sets performed before it is considered complete. Rotation can be in any manner - all reps in one exercise or splitting it up in any manner they wish. This is being competed for time which campers will record in fitness notebooks. Excellent effort today - and congrats to Angela for earning her right to a grey bootcamp tee shirt - it's great to have you with us!

Week 4 Day 1 (M,T)

30:30

In groups of 3 or 4 campers start at one of 4 stations, performing as many reps as possible for 30 seconds. After each 30 seconds of work there will be 30 seconds of rest. That constitutes one round - campers perform 3 rounds at each station, counting total number of reps so that there will be one number recorded in the notebook before rotating to next station. Exercises are as follows:

Burpees
Kettlebell swings
Lunge jumps
Push ups

Once completed, campers then burn through the total rep counts they accumulate for all exercises in the fastest time possible. Campers can bounce around completing reps but must complete all reps.

Week 3 day 3 (Th)

Couplet Sprints and Planks without stopping

Starting out, we worked on our cores. Campers prop bodies in plank position and hold as long as possible before breaking form. Form is very important for everyone - campers were encouraged to get right back up as soon as possible after breaking form. Great job - determination ran strong throughout both classes during this warm up.

Couplet Sprints:
Camp is split in half. Half start with A and Half with B. Then we rotate to C and D. Complete as many rounds as possible in allotted time.

A.)
5 burpees
10 kettlebell swings
8 dumbbell snatches each arm

B.)
5 band rows
10 push press
8 Med Ball slams OR jump squats if ball not available

C.)
4 bur pees
8 kettlebell swings
6 dumbbell snatches each arm

D.)
4 band rows
8 push press
6 Med Ball slams or jump squats

Nice work - I really noticed a lot of encouraging words from campers to friends, and campers to campers - what a great way to work out - camaraderie in boot camp is such great support!

Week 3 Day 2 (W)

Partner Competition and Scaled Task

Partner Competition extended warm-up:

Campers pair up and for the first minute one performs burpees while the other performs push press counting reps. After one minute, compare scores and switch trying to beat partner. Rematch using the same format, but performing chin to knees and push ups. Great effort everyone!

On to Scaled Task:

Campers move through their assigned circuits trying to complete either as many rounds as possible or 5 rounds depending on time. Levels were as follows:
Level 3
20 burpees
40 situps
60 reverse lunges

Level 2
16 burpees
32 situps
48 reverse lunges

Level 3
12 burpees
24 situps
36 reverse lunges

This is a very challenging workout, as are all boot camps, and remember you will be burning calories into tomorrow morning! Great work today - I saw a lot of very focused faces! I am proud of you all!

Week 3 Day 1 (M,T)

Bring a Friend week! Thank you to all who shared the boot camp experience with their friends, and thank you to all friends who joined us! We hope you come back to work out with us again!

Strong to the Core and Baseball

To start out the day, campers worked on their core strength. Campers rotate plank positions holding for 20 seconds from middle to side to side. Attempt to stay up in good form the whole rotation which is 5 minutes long. I observed great effort and determination - keep practicing!

Baseball:
Campers break into teams. On my go, one person from each team sprints to first base performing 10 burpees (or burpee/pushups if they chose to challenge further). They then sprint to second performing 10 sky and ground squats. (**next person in line may then go to first**). Then rounding to third they perform 10 sit ups, and finish off at home performing 10 pushups. Once push ups are complete they may score a run for their team, and start again. Scores were as follows:
AM class: Team A 35-TeamB 32 Rematch Team A 18 - Team B 17
4:15 PM Class Team 1 20, Team 2 22, Team 3, 23, Team 4 23 Rematch Team 1 6, Team 2 7, Team 3 9, Team 4 6
5:30 PM Class Team 1 20, Team 2 16, Team3 19 Rematch Team 1 8, Team 2 7, Team 3 9
A fun class but hard work!

30:30

Back to a traditional boot camp workout: Circuits

30:30

30 seconds of work for three sets at each station followed by 30seconds of rest for three sets at each station. Count your reps.

Burpees

Kettlebell Swings

Push ups

Split Jumps

Scaled Challenge

Complete ALL your reps you just performed by burning through them for time.

Couplet Sprints

Shorter circuits with lower numbers, that means more effort and concentration.


Couplet Sprints

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




B. 5 Renegade Rows
10 Push Press
8 Medicine Ball Slams



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




D. 4 Renegade Rows
8 Push Press
6 Medicine Ball Slams




One group starts at A and the other at B. Complete as many rounds as you can in 7 minutes. Then groups switch circuits and repeat. After a short break, groups move to C, and D. The time is cut down to 3 minutes and your goal is to complete the same number of rounds as you did in A, and B.

Strong to the Core + Partner Competition (sort of)

Tried a new routine today with some new exercises.

Strong to the Core:

20 seconds prone plank
20 seconds side plank left
20 seconds side plank right

5 rounds- great effort on this one. Most people lasted the entire five rounds.

Partner Competition

This is kind of mixed with baseball:

Four stations. With your partner choose an exercise (partner does one while you do the other), and for one minute perform as many reps as you can. Compare reps at the end of the minute and switch exercises. Your goal is to try and beat your partners total reps. The winner marks a win on the board. Repeat for four stations.

Station 1- Get up Sit up and Prisoner Squats

Station 2- Band Overhead Presses and Band Bent over Rows

Station 3- Hill Climbers and Plank Rotations

Station 4- Push ups and Burpees

Week 2 Day 2 (Wed am and pm)

Partner Competition and Round Robin and Run

To start out with a little extended warm-up, campers partner up and perform an exercise for one minute counting rounds. After one minute, compare numbers and perform next exercise for one minute trying to beat partner's time. Exercises were as follows:

Burpees
Push Press
Renegade Rows
Chin to Knees

Round Robin and Run

Move through each exercise including run - completion of all exercises constitutes one round. Complete as many as you can in time allowed.

Run 1 lap
10 Push-ups
15 Sit-ups
20 Squats

Let's have a little chat about alcohol. Looking at calories/gram of foods:
Carbs = 4cal/g
Fats = 9cal/g
Protein = 4 cal/g
ALCOHOL = 7 CALORIES PER GRAM
That is not including the flavorings added to beer or mixed drinks, and don't forget the other effects alcohol has on your body -> dehydration, slows metabolism (it's a DEPRESSANT) AND it causes a perceived increase in hunger. good stuff, eh? sheesh! Once in a while ONE drink isn't bad, but don't go out and binge for crying out loud!

The Big Nasty + Legs and Lungs

We split up the camp today as our regular Thursday routine. Lots and lots of calorie output was experienced. We maximized the 45 minutes we had, and you all are still burning elevated calories today.



The Big Nasty

100 Hill Climbers

20 Dips

Walking Lunges 25 yards

15 Step ups per leg

Stairs x 4 trips

Broad Jumps 25 yards

Stairs x 3 trips

Push ups x 20

Complete the prescribed rounds in the best time you can.

ELITE Group

Started with a Partner Competition of Kettlebell Swings and Push ups then,

Legs and Lungs

50 Jump Squats

40 Goblet Squats

30 KB Swings

20 Lunge Jumps

10 Tuck Jumps

25 Burpees with Push up

10 Tuck Jumps

20 Lunge Jumps

30 KB Swings

40 Goblet Squats

50 Jump Squats

And to finish: Leg Matrix

24 Jump Squats
24 Lunge Jumps
24 Squats
24 Lunges

Complete for time