Tabata with Music?

That's right we tried music today with our Tabata...and no counting! The response was very positive. I hope to have a video up soon of the workout.

Tabata

Burpees
Kettlebell Swing
Push ups
DB Bent Over Rows (Ring Rows)

20 Seconds of work followed by 10 seconds rest. Complete 8 rounds in this manner before resting for 1 minute and rotating to the next station.

Leg Matrix
For those groups that had time we finished with Leg Matrix

24 Jump Squats
24 Lunge Jumps
24 Squats
24 Lunges

Complete once for time

This was the final class of this boot camp session and I am proud to award Cheryl Lacaillade the black t-shirt award for this month. Cheryl has battled breathing difficulty due to asthma as well as allergies since starting boot camp. However she has pushed through these challenges and has weaned herself off her inhaler because of the asthma (still uses it for allergies) and has lost 15+ pounds since starting boot camp.

Thank you Cheryl for not quitting and sticking to it! You are the perfect example of what determination and drive can do for someone. Great Job!

Fight Gone Bad

Burpees

Kettlebell Swings

Dips

Weighted Squats

Band Pulls

Spend 1 minute at each station completing as many quality reps as possible. Count your reps and rotate to the next station without rest and repeat adding to your total rep count. After completing five stations rest for 2 minutes and record your total reps. We will do three rounds and try to increase your total reps each set.

The Big Nasty

The groans could be heard from a mile away

Run 1 lap
20 Dips
Walking Lunges x 25 yards
Step ups x 15 per leg
Run 1 lap
Broad Jump x 25 yards
Step ups x 12 per leg
20 Push ups

Complete as many rounds as you can in 25 minutes. 3-5 rounds is a good amount.

Friday's Fun

Four Minute Madness

1- Renegade Rows + Chin to Knees
2- Sumo Deadlift (Romanian Deadlift)+ Burpees
3- Weighted Lunges (Bulgarian Split Squats) + Push ups
4- Kettlebell High Pull + 30 High Knees (1 lap)
5- Rows (Band Rows) + Step ups (Lunge Jumps)

Complete as many rounds as you can at one station in 4 minutes. All reps are 12. Take 1 minute rest between stations and repeat through all five stations.

Spawn of Tabata?

Nah, not really.

High Pull

Push ups

Sit ups

Swings

T Stabilization Push ups

Overhead Lunges

Burpees

Overhead Press

Jumping Lunges

We will start with Push ups and High Pull and perform each for one minute without rest. Rest for one minute after completion. Each round we will add two exercises to the circuit.

Looks Like these Wonder Women left their capes at home

Spread the Wealth + Push up Standards

Push ups- do as many as you can without stoppinge. We put up some crazy numbers:

Julie P.- 62
Carolyn- 55
Jean- 50
Angie- 50?
Melissa- 35
Pat- 25

Spread the Wealth

Circuit 1
Kettlebell High Pull x 10
Dips x 20
Stairs x 2

Circuit 2
Push Press x 10
Chin to Knees x 15
Broad Jump x 10

Complete as many rounds as you can in 10 minutes. Then switch circuits and try to beat the average number of rounds completed by the previous group.

Short Sprint and Go + Roll the Dice

We went with a boot camp classic today.

Short Sprint and Go

Circuit 1

Push ups x 10

Step ups x 12 each leg

Sit ups x 10

Circuit 2

Dips x 15

Run 1 lap

Chin to Knees x 12

Complete as many rounds as you can in 6 minutes, then switch circuits and compare rounds completed with your partner (who was performing the opposite circuit as you) to see how many rounds is your goal to accomplish.

Roll the Dice

1's- Push ups x 15

2's- Hill Climbers x 40

3's- Sit ups x 15

4's- Jump Squats x 15

5's- Burpees x 15

6's- Step ups x 15 each leg

Start each round with 1 lap then roll the dice twice to decide your exercises as a pair. We played for 15 minutes

He's Growing up Fast

He'll have a kettlebell in his hand before you know it.





















For now we'll settle for lots of newspaper:)






















Workout of the Day:

Run 1 lap + Stairs + 120 Push ups

Run 1 lap + Stairs + 120 Sit ups

Run 1 lap + Stairs + 120 Push ups + 120 Squats

Pair up, one partner goes first and runs through workout but can only complete a max of 20 of the prescribed exercise(s). As a team you will work to complete all of the repetitions (20 max means each person will run through workout 3 times).

St. Johnsbury had limited space so they did:

50 Hill Climbers + 10 step ups each leg + 120 Push ups

50 Hill Climbers + 10 step ups each leg + 120 Sit ups

50 Hill Climbers + 10 step ups each leg + 120 Push ups + 120 Squats (this last round was a rapid fire round where each person attempted to get through 2-3 rounds in 5 minutes)

In Sync

30:30

Burpees x 30 seconds
Kettlebell Swings x 30 seconds
Lunge Jumps x 30 seconds (Rows for St. Johnsbury)
Push ups x 30 seconds

Perform 3 rounds of 30 seconds at each station. Record your total reps after completing the three sets.

Scaled Challenge

Now complete ALL the reps just performed at all four stations. You can move in any order and you can split up your reps of an exercise, but ALL reps must be completed for time.

Stairs and Strength

Also known as Survivor


Watch this video on the workout of the day

Playing Catch up again

Mondays Workout: Legs and Lungs


















50 Jump Squats/Squats
40 Goblet Squats
30 Kettlebell Swings
20 Jumping Lunges/Lunges
10 Tuck Jumps/High Knees
25 Burpees
10 Tuck Jumps/High Knees
20 Jumping Lunges/Lunges
30 Kettlebell Swings
40 Goblet Squats
50 Jump Squats/Squats

Move down list once for time

Note: We did a lot of quad dominant movements today, it is important to pay extra attention to foam rolling our quads during cool down.


Tuesday Workout of the Day: Engine 8
































Anybody Know who's sweat angel this is ?



Engine 8

Push Press
Kettlebell Swings
Dips
Rest
Band Rows
Tire Flips
Jump Rope
Rest

Spend one minute at each station counting your reps. You will continue your rep count until you have completed all 8 stations. We will move through all stations 3 times.



Wednesday Workout of the Day: From Russia with Love



















We braved the humidity this morning for the sake of a great workout direct from Russia:)

From Russia with Love

Kettlebell Swings
Kettlebell Overhead Press
Kettlebell Goblet Squat
Kettlebell High Pull
Kettlebell Thrusters (two handed)

Spend one minute at each exercise. Move to the next exercise without rest. Once completed all five stations, rest for one minute. We will do five rounds.

Ladders

Last chance workout before the holiday weekend!

Push ups up to 9 each
Chin to Knees up to 9 each
Prisoner Squats up to 9 each
Sit ups up to 9 each
Jump Squats up to 9 each
Burpees up to 9 each
Lunges up to 9 each
In Outs up to 9 each

Pair up and start with first exercise. You perform one rep then your partner performs one rep. Then you perform two reps and your partner performs two reps and so on up to 9 reps. When the first group finishes, everyone stops and we move on to the next exercise as a group.

Dakota's Destiny

Today marks one year since you left us, buddy. We haven't forgotten you. You are in our thoughts, and we will be together again. We love you.


Dakota's Destiny

Perform 1 minute rounds of:

Kettlebell High Pull
Jump Rope
DB Thrusters
Sit ups
Push ups
Jump Squats
Russian Twist
Hill Climbers
Burpees

Rest 2 minutes between rounds. We will attempt to do at least two. Three if time allows.

Tabata Extra

Tabata Extra

Smaller crowd this time around. Only the dedicated stay through the summer:)

Push Press

Sit ups

Push ups

Squats (weighted as an option)

40 seconds of work followed by 20 seconds rest. Keep track of the total reps you get in all 8 sets of an exercise.

July Boot Camp Event of the Month: This month all current boot camp members receive free shipping off any Prograde Nutrition product of their choice. If interested see Ben and order through Ben. Offer only available to current boot campers and offer expires Friday July 25th.