We LOVE Burpees!

HEY BOOTCAMP BABIES~

"obsessed is just a word the lazy use to describe the dedicated"

BURPEE CHALLENGE PART 2~
I am psyched!!! it's the first Thursday in June, that means...100 Burpee Challenge today!
Warm up – you know what that means!!! 10 Minute Burpee Challenge!! As many burpees as you can do in 10 minutes! Goal is 100! Can you do it??? If you do meet the challenge, try to see how many you can do past 100. This is the 5th month we have done this and it has completely worn me out each time! I finally met my goal of 130....well it was 129, but I am so happy! 
Remember, FULL pushup...stay powerful....have a strategy...full overhead extension. 



What I have learned about this workout is that you have to have a strategy, I try to do 11 or 12 per minute, using the time left in the minute to recover. Then as soon as that minute is up, I do 11 or 12 more...if I can keep this up, I will have done way more than 100, right now, my goal is to get above 120. Remember, each of you is doing this at your own fitness level and so, set a goal before we start this and do your best to stick to it! I love how my whole upper body is screaming when this is over! The entire burpee movement has to be dynamic and very fluid without stopping along the way. However, if this is your first time learning the exercise, practice it slowly first a few times until you get the hang of it. Then speed it up.

WOD - --- AMRAP in 30 Minutes....
run to Caesar's and back
50 Box Jumps
50 Kettlebell Swings on the front porch
50 Squats - go HEAVY
50 leg raises
50 OVERHEAD walking lunges outside
50 tuck jumps....... you can sub squat jumps!
finish with 50 ab ball throws against wall

5 sets

30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of plank
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning

thought you would find this interesting!

so EAT YOUR VEGGIES! they fill you up and are full of wonderful nutrients!

believe in yourself

you are strong

don't listen to the small people

find your center

wake up every morning with fire inside

pray

know who your people are

order your LOVE tank today! 

  Lisl's Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

XXOO

Way of Life...

Check out the BootCamp ladies sporting their awesome STRONG tanks!

Fitness is a way of life, not a diet of choice....

 Today's WORKOUT!

10 minute Burpee Challenge....

Burpee Challenge today!

 Get ready to work hard!  

Warm up – Because it is the first Tuesday of the month, you know what that means!!!   

10 Minute Burpee Challenge!!  As many burpees as you can do in 10 minutes! Goal is 100!  Can you do it??? If you do meet the challenge, try to see how many you can do past 100.

Ready? GO!!!

 AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Mountain Climbers
Sit Ups weighted
scissor lunges
biceps

then...100 Overhead Squats
10 rep Knee to Elbow penalty anytime the bar comes down from overhead.

Today’s smoothie is a creamy peach concoction that almost tastes like a milkshake :)
Blend 1.5 cup frozen peaches, 1 Plain 0% fat Chobani Greek yogurt, 1/2 cup skim milk, and two drops of vanilla extract. 
Enjoy for about 220 calories.  If you like to add more protein, add a scoop of protein powder...

  Lisl's Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

Bring it!

The biggest lie in choosing is, "I can't." That is simply not true. We can do anything we want If we don't do something, it is because we have committed our time, energy and resources somewhere else.

Check out Tuesday night's BootCamp girls sporting their Strong Tanks!Have you ordered your yet? http://353512.spreadshirt.com/ 

 

For time:
10 Abmat situps
1 Heavy Kb Swing
9 Abmat situps
2 Heavy Kb Swing
8 Abmat situps
3 Heavy Kb Swing
7 Abmat situps
4 Heavy Kb Swing
6 Abmat situps
5 Heavy Kb Swing
5 Abmat situps
6 Heavy Kb Swing
4 Abmat situps
7 Heavy Kb Swing
3 Abmat situps
8 Heavy Kb Swing
2 Abmat situps
9 Heavy Kb Swing
1 Abmat situps
10 Heavy Kb Swing

 

THEN ~~~~the 

DIRTY THIRTY!

Repeat the following Set 3 Times

1 lap around the gym

30 wall balls

30 deadlifts, single leg, alternating legs

30 pushups

30 Mountain Climbers

 30 decline situps--- set your step up on a decline, use weight.

suicide runs if time!

 Lisl's Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

http://353512.spreadshirt.com/

HIIT Training Day

“Training is the opposite of hoping.” – Nike

SPRINTS!
To start with today, we are doing 15 sets of sprints...remember the purpose of these is to work AS HARD AS POSSIBLE during the sprint, get your recovery in there as you wait for the next one, this is HIIT Training 101~it is all about speed. - HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently. It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. Your goal is to train above your lactate threshold, so you will need to go fast enough to feel that the last few seconds feel almost impossible to keep running. Everything in your body should be burning...When I say “all out” I mean 100% intensity, nothing held back, as fast and as hard as your  legs can move, similar say to a full sprint on a track.

then...one dumbell swing and one burpee box jump~
Add one rep every minute. . . continue until you cannot keep up with the reps in the minute time frame. You will go for 15 minutes, starting over at 1 when you miss your minute.
advanced option, alternate one leg up at a time...
Score= highest rep count in the one minute time frame!

then...30 sec. Intervals....Dumbell Burpees.......mountain climbers...30 sec work, 30 sec off!

 ~~

“Too often we are scared. Scared of what we might not be able to do. Scared of what people might think if we tried. We let our fears stand in the way of our hopes.
We say no when we want to say yes. We sit quietly when we want to scream. And we shout with the others, when we should keep our mouths shut. Why? After all, we do only go around once. There’s really no time to be afraid.
So stop. Try something you’ve never tried. Risk it. Enter a triathlon. Write a letter to the editor. Demand a raise. Call winners at the toughest court. Throw away your television. Bicycle across the United States. Try bobsledding. Try anything. Speak out against the designated hitter. Travel to a country where you don’t speak the language. Patent something. You have nothing to lose and everything to gain. JUST DO IT.” ~ Barry Sanders (1992)

 You aren't too busy!!! Let's GO!

Tabata Thursday!

You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, “I lived through this horror. I can take the next thing that comes along.” . . . You must do the thing you think you cannot do.
-Eleanor Roosevelt

Today is Burpee Challenge part 2~
Remember, set a goal and try your hardest to hit it. You will have 10 minutes to get as many burpees as possible. Tuesday night's big number was 118!
1. Burpee Challenge
2. Alternating Tabata  shoulders and situps and Tabata Sprints outside



3. 7 Rounds for time:
  run!
7 front squats (135/75)
7 push press
Use the same weight for push press that you use for front squats.
No racks used on this workout – you will clean the bar from the floor to rack position for front squats and continue with push press. You should try to complete all 7 reps of the squat and press without putting the bar down.

4. 3 sets
30 Box Jumps
10 Man makers
30 KB swings
25 Lateral Hops over step
50 OVERHEAD Lunges down Side walk
50 Mountain Climbers


 
 Why is Tabata Training and Interval Training SO effective?
We've been fed the "aerobic" lie for over 30 years. Even doctors have been fooled by this pervasive myth.The truth is slow aerobic training is terribly inefficient when it comes to losing weight.It all has to do with a 4-letter acronym: EPOC. EPOC stands for Excess Post-Exercise Oxygen Consumption. It's a scientific way of describing the calories you burn after you are done exercising. With aerobic training, once you're done, you no longer burn calories. That's it. Done.
But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later.  That's right - your body is still working hard burning that stubborn fat long after your workout is complete.