Black Friday Hangover Cure

We got ya covered!


Four Eyes

Four Rounds of

High Pull left arm 30seconds
Push ups 30 seconds
High Pull right arm 30 seconds
T-Stabilization Push ups 30 seconds


Four Rounds of

Goblet Squats 30 seconds
Burpees 30 seconds
Tuck Jumps/High Knees 30 seconds
Burpees 30 seconds

Four Rounds of

Push Press 30 seconds
Lunges 30 seconds



Finished with Plank/Superman supersets

Two different workouts, One Result

Workout 1 (Derby)

From Russia with Love

Swings
Overhead Press
Goblet Squats
High Pull
Squat Press

Perform each for one minute. Rest for one minute after completing all exercises. Complete 5 rounds)



Workout 2: (St. Johnsbury)
(the stairs were open so we took advantage)

Stair Sprints x 3 (5)
50 Jump Squats
Farmers Carry up stairs x 3 (5)
40 Get up Sit ups
Stair Sprints x 3 (5)
30 Push ups
Farmers Carry up stairs x 3 (5)
20 Thrusters per arm
Stair Sprints x 3 (5)
10 DB Snatches per arm
Farmers Carry up Stairs x 3 (5)

Complete once for time

then...

Elliptical x 2 rounds:)

The Big Nasty Thanksgiving Workout

I'm thankful for all of you. This program is only as successful as the people in it and I applaud and thank you for taking full advantage of it.


The Big Nasty

100 High Knees
Get up Sit up x 15
Lunges x 15 per leg
50 Hill Climbers per leg
50 High Knees
Jump Squats x 15
40 Hill Climbers
Push ups x 20

Work for 30 minutes and try to complete between 3 and 5 rounds

A Whole Lot of Standing Around

Ahh, but looks can be deceiving.

BTW, welcome back Elly.

30:30

Burpees x 30 seconds
Kettlebell Swings x 30 seconds
Lunge Jumps x 30 seconds
Push ups x 30 seconds

Compltete 3 sets of each exercise counting reps so that you have one number of total reps for each exercise.

Scaled Challenge

Now take all the reps you did for all four exercises and run through them in a circuit once for time. You can split it up any way you want.

Tod Loves His New Phone

It's a little overwhelming how much in love he is:)


Spread the Wealth

Circuit #1

Rows x 10
Close Grip Push up x 15
Weighted Jump Squats x 10

Circuit #2
Push Press x 10
Wood Chops x 15 each side
Kettlebell Swings x 10

Perform each circuit for 10 minutes with 2 minute rest in between.

Stars and a Great View

Bells and Body

Swings
Reverse Lunges
High Pull
T-Stabilization Push ups
Hand to Hand Swings
Get up Sit ups
Goblet Squats
Planks

Round 1: 30 seconds each exercise
Round 2: 45 seconds each exercise
Round 3: 60 seconds each exercise
Round 4: 45 seconds each exercise
Round 5: 30 seconds each exercise

Saturday's Aren't for Sleeping in Anymore

Big Turnout this morning to our First Saturday 7AM class.


Peripheral Heart Action

Goblet Squats
Rows
Lunge Jumps (or weighted Lunges)
Push ups

30 seconds each exercise. Move to next exercise without rest, complete 8 continuous rounds or 32 intervals.


Elliptical

30 seconds Burpees
30 seconds Rest
30 seconds Hill Climbers
30 seconds Rest
30 seconds High Knees
30 seconds Rest

We did 4 rounds today.

Swingin Iron

Tomorrow is the Kettlebell Workshop at our facility in Derby at 10am. This workshop is free and is a small sampling of what the Iron Tamer, Dave Whitley will be providing in January.

Dakota's Destiny

One minute of each exercise:

Rows
Squat Press
Romanian Deadlift
Kettlebell High Pull Burpee
Russian Twist/Step ups
Get up Sit ups
Push ups
Supermans
Hill Climbers
Jump Squats

Rest two minutes after each round. Complete 3 rounds

Back in Action

After a short break, we hit it hard again today.

Couplet Sprints

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

B. 5 Rows
10 Push Press
8 Goblet Squats

Complete as many rounds as you can in 7 minutes

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

D. 4 Rows
8 Push Press
6 Goblet Squats

Complete as many rounds as you can in 5 minutes. Rest two minutes then switch circuits and repeat.

Legs and Lungs

Did some strength moves to start: Assisted pull ups and Push Press

then...

50 Jump Squats

40 Goblet Squats

30 Kettlebell Swings

20 Lunge Jumps (each leg)

10 Tuck Jumps

25 Burpees with Push up

10 Tuck Jumps

20 Lunge Jumps (each leg)

30 Kettlebell Swings

40 Goblet Squats

50 Jump Squats

Embarking on a Journey

Welcome new campers from both St. Johnsbury and Derby. You have made one of the best decisions of your life to take control over your health.

You will not find a better place to train in Vermont than with us. We are the state's leaders in fat loss and conditioning and are proud of all of our clients that come through our doors. We look forward to working with you to turn your goals into reality.

This one has no name

15 Rows/Assisted Pull ups

15 Thrusters each hand

15 Side Plank with Leg Lift each side

15 Kettlebell Deadlift

15 Kettlebell Swing

15 Split Squat each leg

Complete 5 rounds

Top Secret

So secretive no pictures available!


TABATA

1. Push ups
Split Squats

2. Rows
Burpees

3. Kettlebell Swings
Hill Climbers

4. Side Plank with leg lift
Single Leg Hip Extension

20 seconds of work followeed by 10 seconds rest. Complete 8 rounds at each station.

Pile On

That was Zach and mommy at Columbia Forest Products on Tuesday for a health fair. Met a lot of nice people and potential boot campers. Looking forward to having them join our community.

Pile On

Kettlebell High Pull

1 Arm DB Snatch

Get up Sit up

Goblet Squat

T-Stabilization Push ups

Swings

Burpees

Weighted Lunges

Overhead Press

Jump Squats

Start with two exercises (at top) and perform for one minute each. Rest for one minute. Add two exercises before each round and repeat. You will end up completing five rounds.

Body Fat Blaster Challenge Update

Well it's official. There are a few more results to come in but it doesn't look like it will change the top teams. Congratulations to the Sleepy Bastards for pulling through a tight finish and winning the Body Fat Blaster Challenge. Your prize? Your choice of 1/2 off the next two camps or $100 of Prograde Nutrition for each team member.

Second Place Team gets $50 of Prograde Nutrition for each team member. Congratulations to Mo's Honeys for finishing a very close second. Here are end results:

1. Sleepy Bastards: 274.4

2. Mo's Honeys: 270.26

3. Challenge Cancun: 237.98

4. Team Triple X: 227.99

5. Team Sara: 200.16

6. Team OMFG: 191.1

7. Team Mamas: 171.1

8. Laurel and Hardy: 154.83

9. The Kettle 'belles': 140.13

10. Team LC: 120.85

11. Team Wannabes: 111.78* Pending final report from third member

12. Team Triple Threat: 111.45

13. Sexy Little Britches: 105.56

14. Team Stacey: 101.35

Together all participants lost a total of 156 inches!!

Team that lost the most inches was the Sexy Little Britches with a total loss of 18.5 inches!!

Across the board the improvements made by everyone was phenomenal. Camp records and personal records were demolished as everyone worked their hardest and pushed themselves to the limits. All in all a great success by everyone.

Nekca Food Shelf

Remember to bring your non-perishables to Price Chopper and visit Tod and Deveney camping out in the RV. Help them fill a tractor trailer full.

Benchmarks Day 2

Pull ups max

Push ups max

Form Circuit

Single Leg Hip Extension x 10

Kettlebell High Pull Burpee x 10

Jump Switch x 10

1 Arm DB Snatch x 10

Planks max hold

Lots of personal records fell again today. Great effort by everyone.

A special congratulations to Lynn for winning the black t-shirt for this month. A long time coming, Lynn has been steady with her approach, bringing her best every day and encouraging everyone relentlessly. The Form Queen, she is a stickler for good technique and is the perfect role model for other campers to follow. Thank you Lynn for being a rock for us to strive to be.

Benchmarks Part 1

I think we might have to do some drug testing:)

We had personal bests all over the place and had camp records stand up then fall and new standards posted.

New Camp Records in Push ups for both men and women is 111!!!! And to make it better, it is a husband and wife that hold the record! Something smells a little sketchy:)

Also a standard was tied in women's pull ups at 7 then shattered later in the day with a new mark of 13!

Mens pull up was also shattered with a new standard of 18. And tomorrow a new group takes their licks at Benchmarks!


Benchmarks

Pull ups max reps

Push ups max reps

Form Circuit

Single Leg Hip Extension x 10 each leg
Kettlebell High Pull Burpee x 10
1 Arm DB Snatch x 10 each arm
Jump Switch x 10 each leg

Planks max hold (we went for 6 minutes max)

Stay tuned for tomorrow for more record breaking action



Body Fat Blaster Challenge Update

As of 11/5/08 Here are the top five team scores:

1. Sleepy Bastards: 270
2. Team Triple X: 225.07
3. Mo's Honeys: 222.26
4. Challenge Cancun: 221.73
5. Team Mamas: 171.11

Tabata

Station 1

Push ups

Jump Squats

Station 2

Rows

Jump Switch

Station 3

Squat Press

Side Planks with Leg Lift

Station 4

Kettlebell High Pull Burpee

Weighted Lunges

20 seconds of work 10 seconds rest. Complete four rounds (8 sets) at each station. Rest one minute in transition.

Stabilization with Explosion

Good form on both stabilization and explosion!


21, 15, 9

Weighted Jump Squats
Push up variations
Band Straight Arm Pulls or Rows
Kettlebell Swings
Side Plank with leg lift (each side)

Side planks were surprisingly the toughest- looks like we have an area to focus on- lateral movement.