Week 4 Day 2 Newport W pm

Ladder Work and 21, 15, 9

The extended warm-ups was challenging but fun ladder work.

21, 15, 9

This is a newer workout. It sounds simple enough - until you TRY it! Campers move through exercises with the rep counts of 21, and then 15 and then 9 of everything. The catch is, as the reps counts get lower, campers should increase their work loads - weights, or adjustments so that the exercise is more challenging.

Week 4 Last Day AM class

Tabata and 1/2 mile run

Ok, so it's the last day of the session for the morning class. Congratulations to all of you new campers for earning your right to wear the grey teeshirts!! Great job - we can't wait to work with you again next session! You should all be very proud of yourselves - I am proud of you!
;-)

TABATA
Campers move through 4 different exercises performing each one for 20 seconds, resting for 10 seconds eight times. Lowest number of reps completed is your score for that exercise, so try to maintain your first rep count each exercise!

Push Press
Sit-ups
Push-ups
Squats

We saw some great improvements in endurance from one boot camp - good job everyone! Way to stick to it!
1/2 Mile Run
Campers run 5 times around the track for time - this is a half mile run.

Remember: "Oh well. It's not part of my diet." When you feel yourself starting to rationalize something that is NOT a supportive food, tell yourself "Oh well..." and soon it will become automatic. ;-) See you next session!!!

Week 4 Day 1 (M,T) Newport

Dice Relay and Countdown

On teams of three or four people each, on go first person runs to the end of the arena and rolls the dice. Then perform corresponding exercise and sprint back to team to tag next runner. Each person goes three times (at least!!!)
Exercises:
1's Lunge Jumps x 10 each leg
2's Prisoner Squats x 10
3's Freebies (don't get too excited.......)
4's Burpees x 10
5's Kettlebell Swings or Medicine Ball slams in am
6's Run 1 lap

Countdown:
Campers move individually through 4 exercises performing reps in a countdown fashion from either 12-1 or 10-1. In the morning we were a bit more ambitious and tried to get through 15-1 or 12-1 but ran out of time. Rotation can be in any manner. Record time once complete.

Step-ups each leg
Push-ups (pm class doing 12-1 had feet on box)
Situps
One-arm thrusters

Great work, everyone! Remember, POSITIVE SELF TALK!!! Count the number of times you speak badly about yourself - you'll be surprised! Talking to yourself is OK as long as it's positive!

21,15,9

Pretty plain in name but not in performance.

We started with some ladder work to get the juices flowing.

21,15,9

Kettlebell Swings LHand
Kettlebell Swings RHand
Elevated Push ups
Rows
Sit up Press
Overhead Lunges
Jump Squats

Perform 21 reps, 15 reps and 9 reps for each exercise.

We won't be focused a lot on time, but we will be weary of our rest periods. The main focus here is on form, and load intensity (heavier weight).

Dice and a Countdown

Dice Relay

1's Lunge Jumps x 10
2's Prisoner Squats x 10
3's FREEBIE
4's Burpees x 10
5's Push ups x 10
6's Step ups x 10


On go one person from each team runs to dice and rolls once. The number corresponds to the exercise to be performed. When finished the exercise, run back to team so next teammate can go. Each person will run through three times.



Countdown

Push ups
Step ups
Rows
Thrusters



Starting at 10 or 12 perform a countdown (reps) with the four exercises above. You will perform 12 reps of all, then 11 reps of all; all the way down to 1 rep of each. Once finished record your time.

Leg Power St. J Style

Kettlebell Swing Relay and Leg Power

Kettlebell Swing Relay

Two teams, on go first person runs to kettlebell and performs 15 swings.

Once finished will lunge back to start. Next person runs to kettlebell when their teammate starts to lunge back to start. We will do three rounds.

Leg Power

A. 100 Hill Climbers

Broad Jump Burpees x 3 room lengths counting reps

Lunge Jumps

Squat Jumps

100 Hill Climbers

Step ups each side

Lunges each side

Sky and Ground Squats

100 Hill Climbers

B. 75 Hill Climbers

Broad Jumps x 2 lengths of room counting reps

Step ups each side

Lunges each side

Prisoner Squats

75 Hill Climbers

Step ups each side

Push ups

Sky and Ground Squats

75 Hill Climbers

Campers will count their reps on the broad jump or broad jump burpees. That number of reps will be the number of reps they will perform of each exercise thereafter (except hill climbers). Complete your assigned circuit (A or B) for time.

We had some brave ones do circuit A today. Great Job Kristi, Daniel, and Norah. And Cheryl fantastic job finishing circuit B with heart and determination. You'll be ready for Circuit A very soon!

Week 3 Day 3 Final day of bring a friend week!!

Milkshake from MOO92.1FM tried out bootcamp, but didn't make it through the warmups due to a sudden hot flash of sorts......... Deveney and Tod stuck it out though!!! :)

racing through with LEG POWER!

Good Ol' fashioned Kettlebell Swing relay races and LEG POWER

To kick off this last day of bring a friend week:

Kettlebell relay races:
There are four teams, and yes, this time there are four kettlebells. One person on my go from each team sprints to the kettlebell, performs 15 kettlebell swings USING PROPER FORM, and sprints back to team tagging next victim......runner that is!! Each camper goes at least three times. Watch out for Janet switching up the heavier kettlebell!!

On to LEG POWER:
On go, each camper has a specific workout assigned to them. Each camper moves through their workout using reps number as the number of broad jumps or broad jump burpees that were performed first. Apparently the kettlebell races impaired us a little and one class started all over again with the broad jumps/and broad jump burpees! No worries, it's good for ya! Once complete, get time from Janet and write it in your notebooks.
Workouts were as follows:

Workout A
Broadjump burpees x 50 yds
box hops x # of burpees
lunge jumps x # of burpees
jump squats x # of burpees
run 2 laps
step-ups x # of burpees
walking lunges x # of burpees
sky and ground squats x # of burpees
run 2 laps

Workout B
broad Jumps x 25 yds
step ups x # broad jumps
lunges x # broad jumps
prisoner squats x # of broad jumps
run 1 lap
step-ups x # of broad jumps
push-ups x # of broad jumps
sky and ground squats x # of broad jumps
run 1 lap
NICE!

Thank you all for bringing your friends - it was a great turnout this time! We hope your friends liked it and come back for more! Great job to everyone who stuck it out, including MilkShake from MOO 92.1 FM!
Remember: avoid those plateaus by changing things up in your diet and exercise routines every 4 to 6 weeks to maintain a high level of fat burning. Try some new foods, and try flip-flopping your menu plan from morning to evening. Have a cheat meal. Don't get discouraged, and don't watch that scale! Have a great healthy weekend! ~Janet

Go DANA!!

Ben joined in today's workout!!

Dana and Paula heading for the lap!!!

Week 3 Day 2 (Bring a Friend week) Newport

Mini Circuit and FIGHT GONE BAD

Mini Circuit:
Campers will perform 5 burpees and 10 squats for 5 straight minutes counting their rounds. Sounds simple? Try it!!!

4:15 Class did a different extended warm-up - they learned (or re-learned) the Turkish GetUp with the Kettlebells.........a very challenging but awesome exercise that we will be incorporating into boot camps.

FIGHT GONE BAD:
Campers rotate through stations 1-5 performing that exercise for as many reps as possible for 1 minute. Once campers move to next station, their rep numbers simply continue so that after completing all five rounds you will have 1 cumulative number. We will move through this sequence three times.

Station 1 Burpees
Station 2 Kettlebell Swings
Station 3 Dips
Station 4 Prisoner Squats
Station 5 Sit-ups

Remember to eat 25-35 grams of fiber a day in order to maintain overall health, inhibit hunger, help balance blood sugar, lose fat and provide your body with great nutrients. Some foods that provide fiber are beans, dark green veggies, some breakfast cereals, as well as fruits.
Welcome and congrats to our friends trying out boot camp for the first time! We hope you come back and workout with us again!

Week 3 Day 1 (Bring a friend day!) Newport

Musical Kettlebells and The Classic

Camp is split up into teams. On my go one person from each team sprints to Kettlebell and performs 15 Kettlebell swings, then sprints to team to tag next runner. Odd man out (no kettlebell) has to sprint back to team, sprint back to kettlebell, perform 10 burpees, and then sprint back to team to tag next runner. Things got a little heated a couple times when the race to the kettlebell was close!! I do believe some not-so-nice words were said. LOVING the musical kettlebell extended warm-up!!

On to the main workout no rest for anyone - CLASSIC

Campers move through workout completing as many rounds as they can in 20 minutes. Morning class did:

DIPS x 15

Step-ups x 15 each leg

Stairs up/down x2 and then after 10 minutes substituted 50 hillclimbers

4:15 and 5:30 class did: the following 2 sets for ten minutes each:

A) Push-ups x 15 Burpees x 20 run 1 lap

B) Chin to Knees x 15 Lunge Jumps x 20 run 1 lap

Remember, those ads and songs and gimmics in the reds, oranges and yellows and catchy tunes shouldn't be able to sway you if you have good solid goals...........

We're LOVING Boot Camp.......

Welcome to our friends who tried out today's boot camp! We enjoyed having you and we hope you come back for more! Great effort!!

Playing Catch up

I swear I'll get better at this.

Posting on time I mean.

These are St. Johnsbury's workouts

Mondays workout: Classic with Musical Kettlebells

Wednesdays Workout: Fight Gone Bad

Classic

Push ups x 15
Burpees x 20
Hill Climbers x 50

Complete as many rounds as possible in 20 minutes.
A simple yet brutal workout. Everyone was pushed to their personal limits

Wednesday: Fight Gone Bad

Station 1: Jump Rope
Station 2: Kettlebell Swings
Station 3: Dips
Station 4: Prisoner Squats
Station 5: Rows

Spend one minute at each station completing as many reps as you can. Once the gymboss beeps, move to the next station without rest but continuing your rep count. Rest after completing all five stations for two minutes. We will run through this three times.

The gymboss is a very helpful tool for performing stations like this or performing traditional intervals. It is more useful than other 'stopwatches' because you can program it to time your work and your rest (two settings at once). Plus the beep option allows you to keep the gymboss at a central location and have your hands free. If you are planning on doing intervals or station based exercise routines, the gymboss is a must have.