Tuesday, September 30, 2008
Do you have 4 minutes?
Lots of pictures today!
Four Minute Madness
1. Band Pulls and Get up Sit ups
2. Sumo Deadlift and Burpees
3. Weighted Lunges and Push ups
4. Kettlebell High Pull and Squat Thrusts
5. Rows and Squat Press
Spend 4 minutes at each station. One minute rest between stations.
Push up Matrix
3 Push ups
1 Tuck Jump (15 High Knees)
6 Push ups
2 Tuck Jumps (20 High Knees)
9 Push ups
3 Tuck Jumps (25 HK)
12 Push ups
4 Tuck Jumps (30 HK)
15 Push ups
5 Tuck Jumps (35 HK)
Complete in the quickest time you can.
Monday, September 29, 2008
The Former Fat Kid Fat Loss System has arrived
My clients and colleagues have been begging me to release the system that allowed me to shed the ‘fat kid’ weight and become lean, confident, and fit.
This complete system includes:
12 weeks of fun but intense workouts that you can do anywhere with minimal equipment
Complete nutrition plan and guide (tool box) that teaches you step by step how to change your lifestyle and start burning body fat TODAY
Super Meals to help curb the sweet tooth and are healthy
The key to the Former Fat Kids Exercise Vault- jam packed with all the best fat blasting exercises
Plus extra bonuses that will help support your quest to become lean and meanJ
I’ve kept this system secret for the past two years and have only utilized it with my clients to get ridiculous results.
However, this system only works for those who are mentally prepared to achieve amazing fat loss results and will do what it takes to achieve the body they always wanted. I have tried this program on clients who ‘thought’ they were ready, but it didn’t work for them. Unfortunately they were happy being unfit and unhappy.
I don’t want that for you. I don’t want you to have to hit rock bottom before you decide enough is enough. I went through that and don’t wish it upon anyone. At 250 pounds I had hit rock bottom. That may not sound like a large number but the way I felt about myself and how I looked to myself mattered most. And I felt like I looked like 350 pounds.
I struggled with every day tasks like walking up and down stairs. I was beginning to lose my athletic ability I had since I was in grade school. I began to distance myself from my friends and family because I wanted to be alone.
I suffered much longer than I needed to.
My wake up call was when I realized that feeling bad for myself wasn’t going to make things change. I had to take action if I wanted a different outcome.
I propose this to you. Take action, no matter what it is. The Former Fat Kid Fat Loss System is a complete system that will change you dramatically.
But only buy the system if you are going to use it. Please don’t buy it if it will sit in your computer and gather virtual dust. If you decide not to purchase the program, please do something that will get you closer to your goal. Don’t wait for something to happen, make it happen.
Make today better than yesterday,
Ben Warstler
The Former Fat Kid
http://theformerfatkid.com
P.S. I’m all about taking action. I want you to take action too. That is the ONLY way things will change; you have to make them change.
P.P.S. The price I am offering is only a short term price. I will be increasing the price of the program after a couple of weeks of the initial launch because, honestly, it is worth so much more.
Embrace the Pain
Four Eyes
What a way to start off the week!
Four Rounds of
DB High Pull R Arm 30 seconds
Push ups 30 seconds
DB High Pull L Arm 30 seconds
T-Stabilization Push ups 30 seconds
Four Rounds of
Goblet Squat 30 seconds
Burpees 30 seconds
Tuck Jump or High Knees 30 seconds
Burpees 30 seconds
Four Rounds of
Push Press 30 seconds
Lunges 30 seconds
Friday, September 26, 2008
Fun Friday
Thursday, September 25, 2008
Partners Paradise
Was this one easy?
It's as easy as you make it:)
100 DB Snatches each arm
80 Push ups
100 Jump Squats
60 Hanging leg raises
100 2 PT. DB Row
40 Burpees with Push up
100 Get up Sit ups
20 Broad Jumps
100 Renegade Rows
In partners split up the assigned reps between the two of you.
Reminder: Next week measurements are due and if there is a physical challenge you haven't done yet for the bootcamp challenge, be sure to get it done asap!
Wednesday, September 24, 2008
Tabata for ya
Tuesday, September 23, 2008
Does Oprah want to talk to the Former Fat Kid?
Well maybe, stay tuned for updates.
Legs and Lungs
50 Jump Squats (Squats)
40 Goblet Squats
30 Swings
20 Jumping Lunges (Lunges) per leg
10 Tuck Jumps (High Knees) per leg
25 Burpees with Push up (or with out push up)
10 Tuck Jumps (High Knees)
20 Jumping Lunges (Lunges) per leg
30 Swings
40 Goblet Squats
50 Jump Squats (Squats)
Complete once for time
Monday, September 22, 2008
Engine 8 and Squats
Sunday, September 21, 2008
Thursdays WOD
Wednesday, September 17, 2008
21, 15, 9 and a nice view
Monday, September 15, 2008
Playoffs
Friday, September 12, 2008
32 Minutes
32 Minutes
1 Min Burpees with push up
1 Min Hill Climbers
1 Min Reverse Lunges
1 Min Rest
1 Min Jump Squat
1 Min Push ups
1 Min Chin to Knees
1 Min Get up Sit up
1 Min Rest
1 Min Lunge Jumps
1 Min T Stab. Push ups
1 Min Squats
1 Min Flutter Kicks
1 Min Planks
1 Min Rest
1 Min Tuck Jumps
1 Min Hill Climbers
1 Min Reverse Lunges
1 Min Leg Raises
1 Min Push ups
1 Min Rest
1 Min Burpees with Push up
1 Min Superman
1 Min Lateral Lunges
1 Min Reverse Lunges
1 Min Rest
1 Min Squats
1 Min Get up Sit up
1 Min Flutter Kicks
1 Min Rest
2 Min Plank
Dakota's Destiny
Dakota's Destiny
Band Squat and Row
Inverted Row
Burpees
Renegade Rows
Squat Press
Romanian Deadlift
Russian Twist
Get up Sit up
Jump Squats
Push ups
Perform each exercise for one minute then rotate to the next without rest. Move in this format through all ten exercises. Rest for one minute.
Complete 3 rounds.
Don't forget your deadline to submit a team for the bootcamp challenge is by your next class. Have measurements and team to me.
Wednesday, September 10, 2008
Fear the Joker
Monday, September 8, 2008
The Christening
The 530am crew got the first chance to test drive the new facility.
Benchmarks
Pull ups/Inverted Row max reps
Push ups max reps
Form Circuit x 10 minutes
Push Press x 10
Kettlebell Deadlift (for newbies)/ Kettlebell Swing x 10
Burpees x 10
Weighted Squat x 10
Planks max hold (4 minute maximum)
Congrats to Julie G. for setting new record in bootcamp for pull ups (5). Also congrats to Julie Y., Tiffany R., Nicole G. from Newport for getting on the Pull up board, and to Marilyn for getting on the pull up board too!