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

It’s finally here!

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


















Always a good time on Fridays...End the week on a great note!

PHA

Rows

Get up Sit ups

Goblet Squats

Push Press

30 seconds of each exercise, move to next exercise without rest. Completion of four exercises is one round. Do 8 rounds or 16 non-stop minutes of work.

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


































Come on you know you love Tabata!!!

Rows
Get up Sit up
Push ups
Squats

20 seconds of work followed by 10 seconds of rest. Complete 8 rounds of each exercise

Leg Matrix

24 Jump Squats
24 Lunge Jumps
24 Squats
24 Lunges

Complete once for time

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

































I guess I gotta get more weight for the St. Johnsbury group. They've maxed out my stash:)

Engine 8

1. Push Press

2. Kettlebell Swings

3. Weighted Lunges

4. Rest

5. Burpees

6. Push ups

7. Rows/Pull ups

8. Rest

1 minute per station move without rest to the next. Continue down list for three complete rounds.

Sunday, September 21, 2008

Thursdays WOD

















Wheres the form?:)

Deadlift and Dice

1's- Weighted Squats x 15

2's- Get up Sit ups x 15

3's- Inverted Row x 15

4's- T-Stabilization Push ups x 15

5's- Overhead Squats x 15

6's- Burpees x 15

Wednesday, September 17, 2008

21, 15, 9 and a nice view




















































Couldn't resist the beauty before sunrise this morning...and that was AFTER the first workout of the day:)

21, 15, 9

Weighted Squats
Weighted Lunges
Assisted Pull ups
Burpees
Lateral Cone Hops

Monday, September 15, 2008

Playoffs

































Baseball

Run to first do 10 Burpee Push ups
Run to second do 10 Tuck Jumps
Run to third do 10 Get up Sit ups
Run home do 10 T-Stabilization Push ups

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


















































Strength:

2 PT DB Row
Push Press

Deck of Cards

Hearts- Get up Sit up
Diamonds- Kettlebell Swing
Spades- Push ups
Clubs- Rows
Joker- 10 of each
Ace- 11 reps
Face Cards- 10 reps
3's- WILD- choose exercise do 15 reps

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!