New blog location

After today's post all blog posts will be at www.bensbootcamps.com/blog

Be sure to check out all the action there.

Spread the Wealth

Time to implement what we learned this weekend. Swings looked a lot better after tonight.


Spread the Wealth

Circuit #1

Kettlebell Swings x 10
T-Push ups x 10
Burpee Tuck Jumps x 10


Circuit #2
Kettlebell Deadlift x 10
Lunge Jumps x 10 each leg
Get up Sit ups x 15


Complete as many rounds as possible in ten minutes at one circuit then move to the next and do the same.

Recovering from the Dave Whitley workshop we hosted this weekend. Everyone can't wait to have him back.

If you Bend your Elbow...You Die!

Wise words from Senior RKC Dave Whitley this weekend. Great workshop and he will be back again for an encore. Stay tuned.


21, 15, 9

Pull ups
Weighted Jump Squats
Split Squats
Close Grip Push ups
1 Arm DB Snatch


Heres a sampling of this weekends events:

Wow, I'm smoked after an amazing Kettlebell Workshop by Dave Whitley

48 Hours

In less than two days, the Iron Tamer will be in the Northeast Kingdom. I only hope we are ready for him:)


Four Eyes

Kettlebell High Pull x 30 seconds
In/Out Push ups x 30 seconds
Kettlebell High Pull x 30 seconds
In/Out Push ups x 30 seconds

Four rounds

Goblet Squat x 30 seconds
High Knees x 30 seconds
Jumping Jacks x 30 seconds
Burpees x 30 seconds

Four rounds

Push Press x 30 seconds
Split Squats x 30 seconds

Four rounds

Planks 3 1 minute sets

There is one way and one way only to lose belly fat. Here it is: http://ping.fm/oZ0pT

Calling all Friends

Lots of new faces tried out bootcamp today. Happy to meet all of you, and looking forward to having you back again very soon

Partners Paradise

100 Kettlebell High Pull
80 Push ups
60 Hanging Leg Raise
100 Kettlebell Swings
40 Burpees with Push up
100 Renegade Rows
20 Tuck Jumps
100 Hill Climbers

In Partners complete assigned exercises above. There is no timer.

Realizing One's Strength

This is just the beginning for Laura.


Peripheral Heart Action

Push Press
Leg Raises
Kettlebell High Pull
Weighted Squats

30 seconds each exercise. Complete 8 non-stop rounds or 16 total minutes

REMINDER: Dave Whitley Kettlebell Workshop this Saturday 8am. If you aren't registered, get registered asap. Space is extremely limited

A Very Close Call

Imagine this just missing your head while your vehicle rolled over into a ditch.

Yup, that's how I started my morning...512am with Iron just missing my head and shattering the window behind me. I was lucky, but I can't say the same for the deer I hit.

Legs and Lungs

50 Jump Squats

40 Goblet Squats

30 Kettlebell Swings

20 Deadlift

10 Tuck Jumps

25 Burpees with Push up

10 Tuck Jump

20 Deadlift

30 Kettlebell Swings

40 Goblet Squats

50 Jump Squats

Complete once for time

Friday And Saturday

Playing catch up:)

Friday Tabata

Station 1
Kettlebell High Pull Burpee
Elevated Push ups

Station 2
Rows
Weighted Lunges/Lunge Jumps

Station 3
Brazilian Crunches
Hill Climbers

Station 4
Kettlebell Swings
Jump Squats/Tuck Jumps

20 seconds of work 10 second rest for 8 sets or four rounds per station


Saturday- The Big Nasty

Burpees x 25
Rows x 20
Jump Squats x 25
Kettlebell Swings x 30
Burpees x 15
Kettlebell High Pull x 24
Split Squats x 25 each leg
Push ups x 20

Complete as many rounds as possible in 30 minutes

Swingin' Iron

-22 Degrees this morning, Iron felt cold but we were swingin' anyway!

Engine 8

1. T-Push ups
2. Kettlebell Swings
3. Rows
4. Rest
5. Split Jumps
6. Side Plank Leg Lift
7. Bottom to Bottom Squats
8. Rest

Complete 3 continuous rounds.

Bootcamp Class of the Week

This week the honor goes to the 530AM Bootcamp on Mondays and Wednesdays. Despite the cold weather and the early hour, they all come in with smiles on their face despite the knowledge of what is to come. Heck, they've even been patient when my alarm is set for 440pm rather than am or when I forget my keys:)

Here's a video of the 530am class in action with todays Workout of the Day (WOD) Roll the Dice










Roll the Dice

Start each round with 50 High Knees

1's- Push Press x 15
2's- Rows x 15
3's- Sit up Press x 15
4's- Deadlift x 15
5's- Burpees x 15
6's- Overhead Lunges x 15 per leg

BTW- We kept the deadlifts light today...we don't normally do them without added weight.

No Wasted Time

32 Minutes

Burpees
Hill Climbers
Prisoner Lunges

Rest

In Out Push ups
High Pull
Flutter Kicks
Jump Squats

Rest

S/L Hip Extension
High Pull
Push ups
Get up Sit ups
Planks

Rest

High Knees
Burpees
Prisoner Squats
High Pull
Close Grip Push ups

Rest

Hill Climbers
Side Planks
Prisoner Lunges
S/L Hip Extension

Rest

Swings
Supermans
Flutter Kicks

Rest

2 Min Planks

All exercises performed for one minute.

Elbow to Chin

When I say it twice I really mean it! :)


From Russia With Love

Swings
Overhead Press
Goblet Squat
High Pull
Squat Press

Perform each for one minute. After completing a round rest for one minute. Complete five rounds.

Eight Below

Cold Morning, this morning, but it got warm quick!

Dakota's Destiny

Rows
Squat Press
Kettlebell High Pull Burpee
Romanian Deadlift
Russian Twist
Push ups
Jump Squats
Get up Sit up
Burpees

Perform each for one minute, and move from one exercise to the next without rest. Rest for 1 minute after completion of all exercises. Do three rounds

Fight Gone Bad

Great day today. Welcome to all the new campers!


Fight Gone Bad

1. Squat Press
2. Kettlebell Swings
3. Goblet Squats
4. Burpees with Push up
5. Rows

Each station is 1 minute long, performing as many reps as possible. Move to the next without rest and continue. After completing all five stations rest for two minutes. Complete 3 rounds.

Baseball

I was told you could see steam coming off the roof as you drove by our building today!

Baseball

Both classes played on mixed teams in round one, but in round two we did something a little different

415 class was 40 and over team and 40 and under team- 40 and under team won at the last second by one

530 class was 34 and over and 34 and younger- and the 34 and over team won in extra innings.


1st Base- 10 Burpees
2nd Base- 10 Jump Squats
3rd Base- 10 Leg Raises
Home- 10 Close grip push ups

Complete all exercises then score a run for your team. Play two ten minute games

The Highest Form of Flattery

It's Imitation.

Sorry we are often imitated but never duplicated, but we appreciate the effort, and are flattered you think so highly of us:)


Deck of Cards

Hearts- Weighted Lunges
Diamonds- 1 Arm DB Snatch
Spades- Explosive Push ups/Push ups
Clubs- Kettlebell Swings
Joker- 10 of each exercise
Face Cards- 10 reps
Ace- 11 reps
3's WILD- choose exercise do 15 reps

In groups work as a team to finish the deck. Each person draws their own card and performs their own exercise.

What's your Fitness Score?

Tuesday/Thursday class found their fitness score tonight.

Don't forget about the Dave Whitley Kettlebell Workshop on Saturday January 24th at 8am at Lyndon State College. Get signed up asap as registration will be closing in two weeks. After that no one gets in.

Dip your Butt in a bucket

Happy New Year

Today's workout was top secret, so no pictures were allowed; lots of dipping of butts in buckets of water (great quote from new camper on how to describe a squat technique)

Fitness Test

Max Reps Pull ups (3 variations)
Max Reps Push ups (3 variations)

Complete 3 rounds

Then

Tabata Squats 8 rounds- lowest rep count in one round is your score

Now to find out your fitness score take your total pull up reps and add them to your total push up reps. Then mulitply that by your tabata score. That is your fitness score.