The Fast Way to Total Fitness

This is a transition week for the boot camp, therefore they are only working out on Tuesday and Thursday this week.

Tuesday is 6pm at the Running Track.

Saturday 5 September is FREE WORKOUT Session, so tell your friends, bring along family and friends and have a Free Workout, 10am at the Running Track.

Workout: Strength

5 x 5 Hang Clean & Press

95#/115# /115# /115# /115#

5 x 5 weighted Ring Dips

BW / 10# / 15# / 20# / 25#

5 x 5 Ring Pullups

Finisher

50 x Burpees GS

Good little workout that

Have a great one

August 27……TEST DAY…..time to see how we have evolved during the 4 weeks of training……

Same format as 3 August…..

After Warmup & Joint Mobilisation

Max Pushups [Counter to have fist centralised under the chest and looking away....counting every time material touches fist]

Max Sit ups in 2 mins

Max Squats in 2 mins

1 mile Run [4 laps of the running track 1600m]

WOW!!!!!

What can I say…..Everyone stepped up today and kicked some serious A*s!!!

Shaun…you doubled your pushups….22 to 52 full pushups; Squats from 56 to 102 in 2 mins! and 42 secs knocked off your mile time….Outstanding effort

Tom….You increased on every exercise you did….steady consistent work throughout the exercises and an incredible 107 squats in 2 mins….and then knocked 2 mins off your mile run….proud of you, son!!

Lorraine…a veritable machine throughout….pushups from 23 to 65; situps 46 to 70 in 2 minutes, 65 Squats to 111 [ ]!!! and knocked 1m 37s off your mile time [and you hate running!!!] Absolutely outstanding effort throughout the bootcamp!!!

Patty….Your journey is well underway; you rocked today….what determination….from 20 pushups to 60 pushups; and for someone who said “Core? I don’t have one of them!” you went from 25 situps to 40 situps!…you did 80 Squats in 2 mins and knocked 1m and 13s off your mile time!….stunning!

Margaret….you pink flash….you have made giant strides throughout this bootcamp….36 pushups up from 20….54 situps in 2 mins…a staggering 73 squats in 2 mins…..and 2m 33s off your mile time…..Your grit and determination through your run was admirable….you were not to be defeated….I applaud you…inspirational !!

Gerry….what can I say….without you, this would have been a different bootcamp entirely….you were amazing….doubling your pushups, 30 to 63!!….87 FULL Squats in 2 mins and 1m 17s off your mile run……You were AWESOME!!

Guys…..without a doubt, and without exception your commitment to this bootcamp has been amazing and the results shout this from the highest mountains…..I am so very proud of you all and relish the coming months….if YOU achieved this in 4 weeks, IMAGINE what YOU CAN ACHIEVE in 3 months!!!

Loved it….and looking forward to the continuation of this adventure

See you Tuesday!!!

AM Workout:

Deck of Pain for the AM crew.

Same drill as yesterday, however the exercises chosen were as follows:

Pushups / KB Swings / Squat Jumps / Russian Twists [Hearts / Diamonds / Clubs / Spades]

And, again I have no idea how it could have happened but the Jokers were together again [I had shuffled the pack properly too ] so the 200m sprints were back to back again…..oooh if looks could kill, I’d be Ghost writing this blog

PM Workout:

BB Complex

Deadlift / HPC / Push Press / Front Squat / Bent Over Rows

5 Reps each - 5 Times through…..do not let the bar go through the complex.

20 x Ring Pushups to finish

PM BOOT CAMP Workout:

AMRAP 10 Minutes

Warmup and Joint Mobilisation

10 x Squats / Pushups / Bird Dogs [2 times through]

Workout A - AMRAP in 10 mins

Double Leg Hip Extensions x 10

Pushups x 10

High Knee Sprints x 10

60 sec Rest

Workout B - AMRAP in 10 mins

Lunges x 10

Row [With Tubes] x 10

Russian Twists x 10

2 min REST

Intro to Janda Situps

Cool Down and Stretch

Guys, this was an awesome day for YOU ALL…..Well done on the Deck of Pain this morning….great effort and courage shown throughout the workout…..like the evening crew, you will no longer look at a pack of cards in the same way

And to the evening crew……..out ‘frickin’ standing tonight…..you all BEAT your previous go at this routine [this was the first routine of the boot camp after the Test Day]……not only did you beat your previous session results, but your range of motion, your commitment and the actual exercise variations done tonight were so far beyond your previous completion of this routine…..

It has been a privilege watching you ALL come so far…..Gerry with your ever present smile, Patty with your determination, Margaret with your do-or-die attitude [you pink flash you ], Shawn with your boundless energy [does nothing tire you out? ], Lorraine with your consistent effort and Tom…Tom with your humour throughout, no matter how tough it is getting…..I’ve loved it….Many thanks and see you ALL on the Test Day…have a great Rest Day tomorrow

AM Workout:

After Warm Up & Joint Mobilisation

Tabata This: 20/10 x 8

- Pushups / Ring Rows

- Squat & Press with the Med Ball

- Step Ups on the Tyre

- Russian Twist

Cool Down and Stretch

PM Workout: Deck of Pain

Choose one from each line

- Pushups [Not much of a choice there eh? ]

- Bent over Rows / Deadlifts / Squat & Press

- Squat Jumps / Lunges / Double Leg Hip Extension

- Mountain Climbers / Burpees / Russian Twists / Knees to Chest.

The Guys chose Pushups / Squat & Press [Resistance Tube] / Lunges / Russian Twist

Using a Deck of Cards

Hearts / Diamonds / Clubs / Spades

Face cards are 10, Ace is 11, and the Jokers are 200m sprint

This was an incredible workout guys…….and honestly I did not mean for the Jokers to be one after the other…Great work rate….

Day 1 finished…..here’s to tomorrow’s delight

Have a great one

AM Workout:

Warmup:

500m Easy row <27 SPM

20 Sec Static Holds on Rings [Pullup / Full Extension Dip / Bottom of Squat hold] x 2

Workout: 5 Rounds of 10 - Go Heavy

KB Swings

Push Press

Goblet Squat with KB

Sit up and Reach with 16# Med Ball

Minimal Rest throughout - Not fast just consistent work rate

2 x 10 Knee Raises whilst in the Ring Full Extension Dip position

Great work, Shaun…..good effort

PM WORKOUT:

3K Run…….

For many this was a milestone achievement……either have not run this far before or not for a long time…objective was to complete the distance, not for time, ran as a group throughout…..

Great effort, especially to those who have not done this distance before…..YOU ROCK!!!

Good Breakthrough…..

Have a great weekend!!! You ALL deserve it….See you Monday

AM Workout:

30/30

After warmup and Jt Mobilisation

KB Swing

Med Ball Squat & Press

Pushup

Plank/Pushup Walk

Sandbag Carry and Run

1 min Rest between Rounds

4 times through………….Nice one Shaun….you’re a machine

PM Workout:

Warmup & Joint Mobilisation

30secs work Jumping Jacks / Mountain Climbers / Double Leg Hip Ext / Diagonal Lunges

1 min rest

Repeat

Workout: Tabata Protocol 20 / 10 x 8

- Row / Pushup [Alternate on work rounds - 20 sec Row / 10 sec rest / 20 sec pushup etc]

- Squat & Press with Med Ball

- Step Ups

- Russian Twist

1 min rest between exercises

Cool down and Stretch

Also went for a nice MTB ride out back on the SOuth Star X Ski trails……nice one!!

Rest Day for the Boot Camp Warriors!

Workout:

Clean & Press [Full Range of Motion]

5 x Clean @ 95# to warmup

5 x Clean & Press@ 95#

5 x Clean & Press @ 105#

5 x Clean & Press @ 115#

5 x Clean & Press @ 125#

Rest 1.5 - 2.5 min between sets

Good Swim @ Jim Smith Lake too

Warmup and Joint Mobilisation

10 x Single Leg Hip Extension / Bird Dogs / Spiderman Climbs

x 3

Workout: 30 secs work / 30 secs rest

Pushups [Hindu if you can do Normal Pushups]

Squats or Squat Jumps

Mountain Climbers or Burps

Lunges [Hands on waist or Prisoner Style - which works the back and shoulder muscles too]

Bear Crawl

1 min rest [includes the 30 sec rest period from the last exercise]

3 times through

1 min Plank / Pushup Walk [or hold the plank or Full Extension Push up position for the time]

Cool down and Stretch

Workout:

8 x KB Swings 24kg

2 min Row [15 sec flat out / 15 sec active recovery]

2 min rest

3 times through

5 min rest then

8 x Goblet Squat with 24kg KB

2 min Row [>450m pace]

2 min rest

3 times through

5 min rest then

1 minute flat out rowing

Great effort on the Bootcamp workout guys [30/30]……and well done to the friends that came along for a taster session…….you ROCK!!!!

Have a great one

Warm Up and Joint Mobilisation

10 x SPiderman Climbs / 10 x Double Leg Hip Extension / 10 x Situps [linked legs with partner]

x 3

Workout:

400m Run

15 x Squat & Press / Lunges / Knee to Chest

1 min rest

400m Run

10 x Squat & Press / Lunges / Knee to Chest

1.5 min Rest

400m Run

5 x Squat & Press / Lunges / Knee to Chest

2 min Rest

400m Run [Fastest of the day....all out effort]

Cool down and Stretch

Workout: [in place of the main workout due to an injury]

30/15

Single Leg Hip Extension

Plank

Floor Press [Resistance Tube]

Get up

1 min rest

4 times through

400m walk

Workout:

BB Complex

5 x Deadlift

5 x HPC

5 x Push Press

5 x Front Squat

5 x Bent Over Row

30 sec - 1 min rest

5 times through [95# used]

Good workout - do not let the bar go throughout the complex

August 15 & 16 REST DAY

Inflatable Kayaking

Eating and Drinking [Cheat Day.........]

Warmup & Joint Mobilisation

200m Run / 10 x Lunge & Twist

2 times through

100m Jog / 100m SPRINT back!

Workout

25 Pushups

25 Squats

25 Mountain Climbers [COunting every right leg]

25 Forward Lunge

25 Deadlift [Resistant Tubes]

25 Squat Jumps

Two Times through

FOR TIME

Great effort everyone…..

REMEMBER….Tuesday is ‘BRING A FRIEND’ Day

Have a great weekend