Out of your Comfort Zone Workout

You only ever grow as a human being if you’re outside your comfort zone.

BootCamp TUESDAY...

Part 1...IceBreaker...get a partner, do this in groups of 2.

10.9.8.7.6.5.4.3.2.1 reps of:

Clean and press...Deadlift...Pushups...Biceps...Scissor Lunges
Advanced option on the deadlift - one leg at a time.

Part 2...Super Conditioning 3x through
20 180 degree burpees (advanced option...full pushup on the burpee)
shuffle down sidewalk and back...sit deep and use your quads!
30 hand to  hand KB swings 

Jacknife with medicine ball/weights or without 20 reps 

Part 3...The Icing

Long Jumps forward across back of gym parking lot, or hill sprints...we will vote!

exercise demos

180 degree burpee's

Jacknife

Gandhi's Top 10 Fundamentals For Changing The World

1. Change yourself.

2. You are in control.

3. Forgive & let go.

4. Without action, you aren't getting anywhere.

5. Take care of this moment.

6. Everyone is human.

7. Persist.

8. See the good in people & help them.

9. Be congruent, be authentic, be your true self.

10. Continue to grow and evolve.

 Love to get Fit Store! Check out our new Line of Tshirts, tanks and Hats! Be Proud and Strong! get one today!

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Wake Up Workout!

Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.

-Frank Herbert

Food is the most widely abused anti-anxiety drug in America, and exercise is the most potent yet underutilized antidepressant.— Bill Phillips

feel sad....go for a walk

feel anxious...run 30 minutes

feel lonely....join a gym

feel depressed....do ANYthing that makes you sweat

feel unmotivated? Just go, just move, just start, it will get better from there...trust me..I have been there, lonely, depressed, anxious, sad, unmotivated...movement helped me...it will help you too...

Thursday's workout!
Run the club X2
then AS MANY SETS AS POSSIBLE!

30 lateral hop one arm burpees
shuffle down sidewalk and back
30 hand to  hand KB swings
Run To Caesars and back ab

30 Wall Balls
Run FW and Back to fence
30 HEAVY walking Lunges
Lampost Suicide
30 AB Leg Lifts

Let's DO IT!

Thursday Love!

What mankind wants is not talent; it is purpose.


Race to 100 Thrusters


On the minute:

Complete 5 burpees and perform max rep thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

10 Rounds...
30 Overhead walking lunges (15 alternating steps)
30 Dumbell swings
10 Bar Burpees
10 Pistols
side shuffle down the building and back holding weight

CORE

Happy Hour...Thursday 10 am

Thursday, September 2, 2010
BootCamp for Thursday will definitely be Happy Hour!

Jessie Marie...always rocking BootCamp!

 I promise to keep the workout to one hour only!

Starters..

Burpee Broad Jumps down the parking lot and back..remember the bigger the jump, the less BURPEES!

Round 2...
ground to overhead 20 times
weighted abs 20 times
shuffle sprint down side of building and back
(3 rounds total)

Movement standards:

Ground to overhead – bar must touch the ground on every rep and FULL lockout at the top.
Sprint is an all out sprint each round – not a jog. Go hard!
 
Round 3...
 Tabata Hill Sprints

8 sets of :20 on/:10 off at 12% Incline.
Set the treadmill at 12% incline and sprint for 20 seconds at the highest speed possible. Rest for 10 seconds by jumping your feet to the outside of the belt, and repeat for 8 working sets. Your score is the slowest speed (in mph) for any of the 8 sets.


CORE~~~

Why do Tabata Sprints??

To do Tabata sprints is simple, go full out for 20 seconds, then rest for 10 seconds, repeat eight times. The Tabata sprint protocol is so incredibly hard because the 20 second sprint will put you into a state of oxygen debt and the ten second rest is not enough to recover before you go back into the sprint.
Basically you will go further and further into oxygen debt until the eighth set arrives. As hard as these sprints are to do they are amazing for melting fat and boosting your fitness levels. 

How do you apply Tabata's? You can perform Tabatas on almost any piece of cardio equipment, make sure that you use LOTS of resistance or you won't get the full effect of the oxygen debt. Remember... 20 second sprint, 10 second rest format:

bike sprints

running sprints

rowing machine sprints

burpees

squats (free, goblet or front squats)

kettlebell swings, cleans or snatches

elliptical machine

dumbbell snatches or cleans

 Always warm-up at least 5 minutes first.

Go get em~~

Be the change that you want the world to see.