Last Day 21/09/07

A. Dynamic Warmup

B. 5 min round

• Sky/ground Squat x 12
• Star Jumps
• X-body Mountain climb

Fight Gone Bad-5 exercises, 5 minutes, 3 rounds, hardcore fitness

• slamball
• push press
• burpee
• kettlebell swing
• rope pull
• 2 min rest

Everyone made incredible improvements over the 4 weeks. Philipa told me something that made my day. 'Of all the different kinds of exercise I've tried over the years, this has been the most enjoyable'.

Thanks Pip!!

Day 11, Week 4

Have you ever tried to do 50 burpees?!

Todays workout.

Round 1

50 burpees
50 pushups
50 squats
50 inverted rows
50 kettlebell swings
50 situps

complete however you can for time.

Round 2

Dumbell Pushpress x 10
X- Mountain Climber x 20
Reverse lunge x 20
80 m run

Max rounds in 15 min.

Day 10, Week 4

Final week of bootcamp.
Workouts have stepped up a notch. We're now managing 15 solid minutes of high intensity
circuits.
A. Dynamic Warmup
B. 10 min circuit

• High Pull x 10
• Pushups x 10
• Split jump x 20

C. 15 min circuit

• Single DB Squat press x 10
• Sit ups x 10
• Squat x 10
• Inverted Row x 10

Day 9, Week 3

Retesting- Today we repeated a workout from 2 weeks ago.
Everyone managed from 10% to a massive 30% improvement on everything!

A. Dynamic Warmup

B. Max circuits in 5 minutes

• Sky/Ground Squat x 12
• Starjump x 24X-body
• Mountain Climber x 36

C. 3 Hard/1 Easy (1 min sets)

• Split Jump
• Dip
• Burpee
• Rest
• Reverse Lunge
• Inverted Row
• Suicide Shuttle
• Rest

D. Tabata Intervals (20sec work:10 sec rest x 8 rounds)

• Squats
• Pushups

Day 8, Week 3

Another tough workout today, perhaps the hardest so far.



A. Dynamic Warmup



B. Scaled Tri-set x 3 rounds



Level 3

• Burpee x 12


• Situp x 24


• Reverse Lunge x 36

Level 2

• Burpee x 16


• Situp x 36


• Reverse Lunge x 48

Level 1

• Burpee x 20


• Situp x 40


• Reverse Lunge x 60

Level 3: Phillipa, Pip, Liz

Level 2: Laura, Gretchen, Melanie

Level 1: Darren (yes I got talked into participating and you'll be happy to know that my legs are killing me!)

C. Dice!

30m run plus 2 dice x 5 rounds

#1 Dips x 20

#2 Pushup x 20

#3 Split jump x 20

#4 Squat x 20

#5 Inverted Row x 20

#6 X-Mountain Climbers x 20

I joined in on this one as well, and not only was I the only one who rolled a double, but I did it twice!

Day7 Week 3

The start of Week 3 was a couple of good hard circuits. Everyone has really stepped it up a gear and is giving their all.

Laura and Phillipa on Slamball

A. Dynamic warmup





B. Mini-circuit x 3

• inverted row x 10


• dip x 15


• squat x 20

C. 10 min circuit

• Kettlebell Swing x 15
• Shuttle run x 2
• Slamball x 15
• pushup x 15

D. 10 min crcuit

• burpee x 5
• Pushpress x 10
• Inv. Row x 10
• Stepup x 10

Nice work Steph with the baby stepups!! Nothing like a little extra weight, especially if she's squirming.

Day 6, Week 2

Cold start for the 6:30 class, but it was great once the sun came out. Quiet turnout in the 9:30 class today. Flu is going around. Hats off to Jess for giving it a go despite being sick.

A. Dynamic Warmup

B. 5 min circuit: 3 x 10reps of squat/starjump/X-Mountain Climb

C. Leg Power.

• 40m run


• 20m Broadjumps (count reps)


• 40m run


• Squat Jump (for number of broad jumps)


• 40m run


• Split Jump


• 40m run


• Walking Lunge


• 40m run


• Squat

D. Partner race

• Kettlebell Swing vs. Situp


• Inverted Row vs. Squat press


• Step up vs. Kettlebell High Pull

E. Ladders (Partners- alternating 1 up to 9 reps)

• Inverted Rows


• Pushups

Day 5 Week 2

Big workout today. Everyone put on a great show for the East and Bays reporter!

Team Race: Big Circuit. Max in 10 minutes

• Sled
• Jerrycan carry
• Overhead Run
• Farmers Walk

Baseball: 15 m sprint, 5 reps. Max rounds in 10 minutes.

• 1st Base: Split Squat
• 2nd Base: Mountain Climbers
• 3rd Base: Squats
• 4th Base: Burpees

Day 4 Week 2

The tools of the trade

- kettlebells

- medicine balls

- dumbells

- cones

-mats

And coming up for Wednesdays workout.........sleds!! Sled dragging is one of the best exercise for leg strength, endurance, and conditioning. so we'll be doing lots of it.

Todays workout was a bench mark day. All numbers were recorded and records will be attempted in a couple of weeks.

Check out todays workout.

A. Dynamic Flexibility and Mobility

B. Sled Drags and Farmers Walk 1 x 20

C. Max circuits in 5 minutes
Sky/Ground Squat x 12
Starjump x 24
X-body Mountain Climber x 36

D. 3 Hard/1 Easy
Split Jump
Dip
Burpee
Rest
Reverse Lunge
Inverted Row
Suicide Shuttle
Rest

E. Tabata Intervals (20sec work:10 sec rest x 8 rounds)
Squats
Pushups

Tabata Pushups: The last set is the killer!!

Day 3 Week 1

A. Dynamic Warmup

B. Partner Races

• Squat Press vs. Inverted Row

C. Tag Team

• Round 1
• Sprint 15m, 20 split jumps
• Sprint 15m, 20 Mountain Climbers
• 1 partner goes, 1 partner rests. 3 sets
• Round 2
• Sprint 15m, 10 star jumps
• Sprint 15m, 10 situps
• 1 partner goes, 1 partner rests. 3 sets

D. Cards

1 round of 6 cards, 1 round of 9 cards. Joker equals a 30m sprint for everyone and 5 reps of each exercise for whoever draws.

• Hearts = situps
• Diamonds = pushups
• Clubs = burpees
• Spades = squats