The Fast Way to Total Fitness

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Lance Armstrong

I read a book on Lance some time ago and came across this quote and it struck a cord with me…….After today’s workout……thought it was appropriate……….WELL DONE to you ALL who came along today and proved to yourselves that you are capable of so much more than you think you are…..it is a privilege for me to train you and watch you develop.

Workout: Interval Training 20 /90 x 6 [20s all out work / 90s active recovery x 6]

If you are unable to sprint, choose an exercise that you can do fast whether it be mountain climbers, squats, KB swings…..something to get the heart pumping.

Go ALL out for 20 seconds, then walk, jog for 90 seconds to recover and repeat for 6 times.

Rest for 3.5 minutes [so that you are almost completely recovered]

Finisher: 10 - 1 and 1 to 10 [Its a Friday, so thought what the heck?? ]

• Plyo Pushups
• Squat Jumps

You start with 10 plyo pushups, then straight onto 1 Squat jump, then 9 pushups, 2 Squat Jumps and so on until you end at 1 pushup and 10 Squat jumps.

This is a mental battle, your legs are already fatigued at this point, and yet we push it that little extra…..

FULL Cool down and Stretch

Remember next Tuesday and Thursday is the start of the ‘30 minute express Lunchtime workout’ starting at 12.10 pm.

Also, Tuesday and Thursday 7pm sessions are now an advanced class……regular bootcamp sessions are still at 9 am and 6pm every day [and at 7pm on Mondays and Fridays only]…….however on Tuesday and Thursday evening at 7pm we will be running advanced classes……only those who partake in the unlimited sessions and are invited can attend…..this is simply due to the nature of the workouts, they are only open to those whose physical fitness and abilities will allow them to cope with the demands of more advanced complexes and external loading.

“Follow your honest convictions, and stay strong.“
William Thackeray

Following Warmup and Mobilisation of the joints - 3 Rounds of a warm up circuit.

Workout: 5-10-15-20 [You do 5 of each exercise in the triplet then 10 of each, and so on until 20 of each......you work in a 10 minute time period, so if you finish, you go back to 5 of each and so on until 10 minutes in over. Rest for a minute then move onto the next triplet...this is muscular endurance since having completed 2 full times through, ie upto 20 twice, you will have done 100 of EACH exercise]

1. Pushups
2. Goblet Squat
3. Medicine Ball Slam [from the kneeling position]

1 minute Rest

1. High Pulls
2. Deadlift
3. Mountain Climbers

1 minute Rest

1. Leg Raises with a Pulse
2. Russian Twists
3. Walking Lunge

Finisher: 5 / 25 x 6

All out Sprint for 5 seconds, 25s rest.

6 Rounds

Cool Down and Stretch

“It is hard to fail, but it is worse never to have tried to succeed.“
Theodore Roosevelt

After a good warm up and mobilisation of the joints

Workout: AMRAP in 10 minutes [As Many Rounds As Possible]

• Squat and Press x 10
• Russian Lunges x 10 [count every right leg]
• Star Jumps x 10 [go to Jumping Jacks if these are too much]

1 minute Rest

AMRAP in 10 minutes

• Good Mornings x 10
• Bent Over Row x 10
• Mountain Climbers x 10 [count every right leg]

Core Workout: 30s each exercise

• Plank
• Side Plank
• Side Plank
• Superman

Rest 30 seconds

3 Rounds

Cool Down and Stretch

Well Done to MaryLou who had an incredible workout…..and to Laurie who moved up to a heavier band and still Kicked A*s!!

Enjoy your day off tomorrow…..see you Thursday

“Success is sweet: the sweeter if long delayed and attained through manifold struggles and defeats.”
A. Branson Alcott

After a thorough warm up and mobilisation of the joints [with a warm up circuit]

Workout: 40/20 [40s work / 20s Rest]

1. Pushups
2. Jump Squat

1 minute rest

1. KB High Pull
2. Single Leg Deadlift

Do each couplet for 10 minutes. Each exercise you start by holding the position of maximum tension for 5 seconds, then do 5 reps in rapid succession, then hold for 5s, then 5 reps in rapid succession….repeat this for the 40s work period.

You alternate between exercise 1 and 2 for the 10 minutes.

Finisher: 10 / 30 [10s SPRINT / 30s REST] x 6!!

Great work by everyone today.

CHECK OUT ALL THE GUERILLA BURPEE VIDEOS ON THE FACEBOOK PAGE……THERE ARE REAL CLASSICS ON THERE!!!!!

“Commitment leads to action. Action brings your dream closer.”
Marcia Wieder

After the warmup & Joint Mobilisation

Workout: Enhanced Interval Training

• 400m RUN [Or BAND SWIMMERS, using a black band, if you are unable to run....for circa 1 minute]
• 5 Burpees with a Jump
• 10 Pushups
• 20 Squats
• 90s Rest

4 Rounds

Well done to everyone on this one…..this was the end of the ‘de-load’ week, but its a Friday, so the workout was short and sharp!!

Lisa S……for doing the workout without taking a break! Beast!!

Have a great weekend and be prepared for being back into it from Monday

“Never let life’s hardships disturb you … no one can avoid problems, not even saints or sages.”
Nichiren Daishonen

After a complete warmup and mobilisation of the joints

Complete a Warmup Circuit

Workout: 30 / 60 x 4

1. KB Swing
2. Lateral Lunge and Sprint Back [between cones / lines]
3. KB Press
4. Medicine Ball Clean - SLAM - Burpee

Speed & Agility: 5 / 25 x 6

Suicide Sprints [5yds - 10yds - 5 yds within 5 seconds, 25 second rest]

Cool Down and Stretch.

Nice workout guys……..coming to the end of the ‘de-load’ week.

Great to be back outdoors too.

Just to remind everyone that the 30 minute express workouts on Tuesday and Thursday Lunchtimes will start on Tuesday May 4……registration is at the College of the Rockies Running Track Friday 30 April 12noon for an hour.

Look out for more Guerilla Burpee Videos …….coming soon!!!!

Check it out and Enjoy

Bring It On Guys!!!

Let’s see your videos!!

Enjoy the sunshine

“If you would know the road ahead, ask someone who has traveled it.“
Chinese Proverb

After a warmup and joint mobilisation, complete the warmup circuit.

Workout: 30 / 30 [30s Work / 30s Rest] aim for 6 to 12 Reps per work period.

• Squat Jump & Hold  [Hold for 2 - 3s]
• Single Leg Deadlift with KB
• Side Plank
• KB Chop

1 minute Rest

4 ROUNDS then

Core Workout: 30s [No rest between exercises, but take 30s rest between rounds]

1. Plank
2. Leg Raises
3. Superman

3 ROUNDS then

Finisher: 20/15 [20s ALL out effort / 15s complete rest] x 6

Mountain Climbers

Cooldown and Stretch

Great effort on the workout guys….nice and steady…then built in the CORE….and then the Finisher….OUTSTANDING!!!!

Workout: BIG FIVE ‘55′

1. Hang Power Clean 95# Bar
2. Sandbag Front Squat and Press
3. Ring Rows
4. Burpees
5. Leg Raises

For this workout, you do 10 reps of each, then 9, 8 all the way down to 1……with minimal rest…..although for some the aim is to get through this as fast as possible……I prefer to get through it as quickly as possible….ENSURING you maintain good quality movement throughout.

“It does not matter how slowly you go so long as you do not stop.”
Confucius

After a warmup and joint mobilisation, complete the warm up circuit. [This week, we will do

10 x Windmills / 10 x Pushups / 10 x X Body Mountain Climbers

x 3

Workout: Continuous Clock - 1 minute each station

• Med Ball Squat & Throw
• Plank
• KB High Pull with Partial Squat
• Burpees
• Rest

4 Rounds

The clock does not stop.....move from one exercise to the other as fast as possible.

This is the start of the 'Back-off' week [this is the toughest workout of the week!]

Also the start of the Guerilla Burpee challenge……see the facebook page for more details……

Watch this space for videos and photos as a SINGLE BURPEE gets completed in a multitude of places in front of the unsuspecting public……..only the person with the camera can know what is to happen