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.

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.