Former Fat Kid Video Sneak Peak

I hope you had a great Christmas and Santa brought you all that you could ever want. Now it's my turn:

On Monday January 5th, I'm going to be running a special on the Former Fat Kid: 12 Week Transformation Program.

http://theformerfatkid.com

What I'm adding is 19 How To Videos for all of the workouts in the program.

Yeah, I know I'm pretty crazy for doing this and not charging more for the package, but I want you to get your New Years off on the right foot, and since I know most people like to watch videos, I thought it would be the logical choice in helping more people take action and use the program.

So here's the deal. Starting Midnight Sunday Night or Monday Morning Eastern Time, you can get the Former Fat Kid: 12 Week Transformation Program with all the original bonuses PLUS 19 instructional how to videos on how to do all the workouts, for the original price of $47.

But you will have to act fast because the video bonuses will be gone after Wednesday January 7th at Midnight Eastern. After that they will never be available for this price.

I put together a quick sample of one of the instructional videos you will receive with this bonus. Check it out below

Sorry can't show you more:)

So make sure you mark down on your calendar Monday January 5th so you can cash in on the additional free bonuses at http://theformerfatkid.com

Start your New Year off with a bang!

St. Johnsbury's Tabata Experience

Tabata!!

Station 1
Rows
Single Leg Hip Extension

Station 2
Kettlebell High Pull Burpee
Squat Press

Station 3
Side Plank Leg Lift
Goblet Squats

Station 4
Lunges
Hill Climbers

Finisher!

Elliptical

30 seconds Hill Climbers
30 seconds rest
30 seconds Burpees
30 seconds rest
30 seconds High Knees
30 seconds rest
30 seconds Squat Thrust
30 seconds rest

Repeat twice.

Anal Glaucoma

It's when you can't see getting your a$$ out of bed! Thanks for that one Chris!


Roll the Dice

After doing 50 Hill Climbers roll the dice twice to find out your round assignment

1's- T-Stabilization Push ups x 15
2's- Rows x 15
3's- Weighted Lunges x 15 per leg
4's- Squat Press x 15
5's- Burpees x 15
6's- Kettlebell Swings x 15

Terrible Tabatas and an Elliptical to Die For

Take Notes St. Johnsbury, this is what you are getting on Monday:)

Tabata

Station 1
Rows
S/L Hip Extension

Station 2
Kettlebell High Pull Burpee
Contralateral Pushups

Station 3
Deep In/Outs
Squat Press

Station 4
Goblet Squats
Tuck Jumps/High Knees

Perform 20 seconds of work followed by 10 seconds of rest. Perform 8 sets at each station alternating between the two exercises. Rest one minute after completing all 8 sets at one station.

We finished with the Elliptical workout (I won't post the details)


Special congratulations go to Amy R. for winning the black t-shirt for this month. This was by far the hardest month to choose one but Amy displayed amazing camaradarie with her fellow campers, and took it the extra mile with her nutrition and the Metabolism Makeover by shedding over 22 pounds and countless inches. Congratulations Amy and thank you for being an inspiration for others to follow.

Benchmarks Baby!

Hit the Benchmarks yesterday and today with some new surprises and some new records:

Cory hit a new standard for men with 140 push ups, and 22 pull ups! And several others hit new personal bests in push ups and pull ups.

We also added Wall Sits to the Benchmark workout. Times ranged from 30 seconds up to 8 minutes!

Benchmarks

Push ups max reps
Pull ups max reps

Form Circuit

Kettlebell Swings x 10
Side Plank Leg Lift x 10 each leg
1 Arm DB Snatch x 10 each leg
Hanging Leg Raise x 10

Wall Sits max time/hold

Congratulations to those completing their first full camp: Sorry Angela I forgot to give you your t-shirt. Also congratulations to Christina, Jessica, Amy, Lynnelle, Carol, Darlene, Tara, and Tracy for finishing their first full camp.

I've also finally decided on the black t-shirt award, and this one was the hardest by far. I had narrowed it down to 5 people on Wednesday and today finally decided on one (I was seriously thinking about giving out two this time, but I have held back). I'll announce the winner tomorrow.

Every Minute accounted for

32 Minutes

Each exercise and rest period is one minute in length unless otherwise noted

Burpees with Push up
Hill Climbers
Reverse Lunges

Rest

Jump Squat
Push up
Chin to Knees
Get up Sit ups

Rest

High Knees
T- Stabilization Push ups
Prisoner Squat
Flutter Kicks
Planks

Rest

Tuck Jump/High Knees
Hill Climbers
Single Leg Hip Extension
Leg Raises
Spiderman Push ups

Rest

Burpees with Push up
Supermans
Lateral Lunges
Reverse Lunges

Rest

Asian Squats
Reverse Crunches
Flutter Kicks

Rest

2 Minute Planks

The Firing Range

Luvin' the Pistols


Baseball

1st Base- 10 Burpees with Push up
2nd Base- 10 Tuck Jumps (30 High Knees)
3rd Base- 10 Sit up Press
Home- 10 Pistols on each leg

Score as many runs as you can for your team

The Unilateral Nightmare

This workout is courtesy of Cross Fit Philly

10 Lateral Broad Jumps
10 Heavy Push Presses
10 Deadlifts
30 Knees to Elbows

10 Weighted Lunge Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers

15 Lateral Broad Jumps
5 Heavier Push Presses
5 Deadlifts
30 Knees to Elbow

15 Weighted Lunge Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers

All movements will be done unilaterally (one side at a time) except for the Floor Wipers and Knees to Elbow.

Taking an Interest

When he comes into my office, he heads straight for the dumbbell bin every time. Today I was able to get a shot of him in action. Welcome home buddy!


On another note, it is interesting on what people really think goes on at bootcamp. Some of the things I have heard from my clients that people say to them are:

Are you sure it isn't a man haters club?

When Ben makes you run, doesn't he run behind you and yell at you?

Hmm, two things I never thought I would hear. Well I guess if we were a men haters club, then

Tod, Mike, Don, Joe, Chris, Chris, Cory, Marc, Mitch, Seth, Mo, and myself would all have to be gluttons for punishment:)

And if I ran behind you yelling when you were running to go faster, I don't think I would currently have 80 raving fans. I think I would have 70 haters (I think 10 would take pleasure in me yelling at them...I won't reveal their names:)


Four Minute Madness

Station 1: Rows + Side Plank Leg Lift
Station 2: Burpees + Sumo Deadlift
Station 3: Kettlebell Swings + High Knees x 50
Station 4: Lunge Jumps + Push ups
Station 5: Squat Press + Russian Twist

Perform each station for four minutes going back and forth between exercise at your station. Rest for one minute and transition to next station. All reps are 12.

Tools of the Trade

Thank you to all who emailed me and asked me about Zach and his health. He and mom are home now continuing the recovery process. We all appreciate the well wishes sent our way.


Tuesday: Pile On

After completing every round add two more exercises and perform each for one minute. We did five rounds and ten exercises when it was all said and done.

Wednesday: Deck of Cards

Hearts- Sit up Press
Diamonds- Kettlebell High Pull Burpee
Spades- Contralateral Push ups
Clubs- Rows
Joker- 10 of each exercise
Face Cards- 10 reps
Ace- 11 reps
3's- WILD- choose exercise and do 15 reps


Also don't forget a week from Friday begins the 12 Days of Fitness Giveaway. The elite trainers from all over the world have put together an amazing package of goodies for you to choose from all for free! Get on over to http://www.12daysoffitness.com and register for this awesome event.

Engine 8

Rowin' Away


Engine 8

1. Push Press
2. Kettlebell Swing
3. Rows
4. Rest
5. Burpees
6. Push ups
7. Wall Sits
8. Rest

Perform each exercise for one minute. Move to next exercise without rest. Complete 3 rounds.