Finally Friday Workout

Started with Deadlift 4 sets of 8 reps

then

A). Reverse Lunge Band Row x 6 reps per side
Stability Ball Push up Jacknife x 6

Complete as many rounds as possible in 10 minutes

B). Squat Press x 6
Pull ups x 6

Complete as many rounds as possible in 10 minutes


Then Intervals: 6 rounds 30 seconds high intensity 90 seconds recovery. We ran outside because the Moosers are prepping for tomorrows Dandelion Run. Missy, Erica, and Lisa will be running (as well as myself) tomorrow. Be sure to come out and support all of them.

Here is todays video:

Fat Loss Only in Bootcamp

Weight Training day, countdown to the Dandelion Run. Erica, Missy, and Lisa will all be running. Be sure to cheer them on this weekend.

Strength

Push Press and Pull ups 3 x 8 each

A). Dumbbell Romanian Deadlift x 12
Stability Ball Crunches x 12

Complete as many rounds as possible in 10 minutes

B). Step ups x 12 ea leg
Kettlebell Swings x 12

Complete as many rounds as possible in 10 minutes

Finish with Intervals 2 minutes high intensity, 2 minutes low intensity.

Here's a video sample of today:

Day 1 of 28: Time To Hit Warp Speed Fat Loss

Hitting Warp Speed today, we have four weeks left to put the finishing touches on some amazing transformations. All together the MOOsers have lost 149 pounds!! And contless inches as well as over 15% body fat. These next four weeks should see a huge boost in all of those numbers. Stay tuned.

Workout 1

Squat 4 sets of 8 reps with 1 minute rest between sets. Focus on getting stronger

Then:

A). Reverse Lunge Band Row x 6 reps per side
Stability Ball Push up Jacknife x 6 reps

Complete as many rounds as possible in 10 minutes

B). Squat Press x 6
Pull ups x 6

Complete as many rounds as possible in 10 minutes

Intervals- 30 seconds high intensity 90 second recovery, complete 6 rounds.

Here's today's video:'

Outdoor Cardio Bootcamp

Outdoors again today, but a milestone...last day of 30 seconds work 30 seconds rest!

It's all gonna change next week:)

Three MOOsers had measurements today, and while I can't remember the total inches and body fat down, here are a couple of the highlights:

Lisa has lost 48 pounds in 12 weeks
Christine is down 38 pounds (I think), and several inches off her waist
Missy finally broke through and dropped on the scale AND finally got the right mindset about that wonderful scale.

More tomorrow as Erica and Tonia get their results.

PHA and a Little Fun

MOOsers had a little fun this morning, as it was train the trainer day. Hope to get the video footage from Christine very soon, quite a site for sure:)

As for their workout:

PHA

Jumping Pull ups
Kettlebell High Pull
Push ups
Flutter Kicks

30 seconds per movement no rest in between. Four exercises consist of one round. Complete 8 straight rounds without rest.

Then we did partner sprint and plank- one person sprints while the other planks. We did this for 7 minutes.

Here's todays video:




We have measurements tomorrow and Saturday, hope to update as they come in. Very excited to see the results.

Lets try some new cardio

Well not really.

It was suggested we go outside on this beautiful day by one of the moosers (whose name will remain anonymous) and do some sprints. Well we did some sprints all right:

30 rounds 30 seconds sprint, 30 seconds rest.

It's amazing how these five have grown in 12 weeks. They have changed their lives in so many ways. Their attitude, personality, and of course bodies have changed so much, but there is one thing that has remained the same the whole time: their tenacity and drive to never give up.

They are doing workouts now that your typical 'gym goer' wouldn't have a chance surviving. To say they are fit is an understatement. I don't give a rats ass about the weight, that will come. I'm talking about being fit and healthy. They have lifted themselves from the ashes of former selves but kept all of the parts that made them unique and have shed the parts they didn't like about themselves.

We've got 4 weeks left, but if it ended today, each and every one of them have succeeded way beyond expectations.

I hope those of you following along are inspired because I sure as hell am.

Pile On: Mooser Style

Pile On: One of our most brutal workouts, but our MOOsers took it on head on

Kettlebell Swings
Kettlebell High Pull
Prisoner Squat
Push ups
Hip Extension Single Leg
Burpees
Flutter Kicks
Wall Sits
Star Jump Burpees
Kettlebell Deadlift

First Round start with two exercises, then rest for one minute. Each round add two exercises so the round gets larger until you reach ten exercises.

Here's todays video:

Wall of Fame in the Future?

Cardio Day: Last week of 30:30

Bike
Sprint
Sprint
Burpees

15 rounds of one before going to the next.

Here's todays video:

Friday Bootcamp Cardio Session

Lots of sprints inside, who needs nice weather to run:)

30 seconds of work 30 seconds of rest for 30 rounds. 15 of one exercise, 15 of another:

Bike
Sprint
Sprint
Kettlebell High Pull Burpee

Really took it up a notch today, great work ladies.

Here's a video of today's action:

Train the Trainer Day?

Yup it will happen next Thursday, sure to be plenty of funny pictures and video:)

But today it was all business:

A). Jumping Pull ups
Renegade Rows

B). Clean and Press
Tennis Ball Hip Extension

C). Stability Ball Jackknife
Sky and Ground Squats

D). Farmers Carry
Supermans


50 seconds per movement 10 second rest. Complete three rounds at a station before resting for one minute.

We finished with some plank sprint and burpee relays for 10 minutes.


Here's today's video:






And here is a second video:

Best Fat Loss Bootcamp in Vermont: Cardio Day

These are days you will talk about for the rest of your lives. I'm honored to be a part of your journey!

Cardio Day:

30 seconds work 30 seconds rest. Today we split up into pairs and did 15 rounds of one movement then 15 of another.

Erica and Christine did: Sprint and Clean and Press
Missy and Lisa did: Bike and High Knees

Tonia couldn't make it today, but will be back tomorrow.

Here's a video of today's action:

Tabata...Extra

First we did some deadlifting and all set personal records:

Lisa and Christine hit 140 pounds
Missy and Tonia hit 145
And Erica topped 165!! Awesome!

Tabata Extra

1. Kettlebell Swings
Rows

2. Planks hands on ball
Goblet Squats

3. See Saw Press
Hill Climbers


Here's todays video:

We're in the Home stretch

We're winding down toward the end, but the MOOsers are working as hard as ever.

Cardio Day
30 seconds work 30 seconds rest for 30 rounds

Bike
Sprints

Burpees
Bench Lateral Hops

15 rounds at one group (8 of one 7 of the other), then switch stations and repeat.


Here's our video of today:




Erica was on the radio this morning. Tomorrow it is Tonia, Wednesday Lisa, Thursday Christine, and Friday Missy. Be sure to tune in

New Fat Loss Cardio Intervals

Another Cardio Day but we did some new stuff:

Station 1:

Bike
Firehose Pull (or Kettlebell Pull)

Station 2:

Spring
Lateral Bench Jumps


8 rounds at one station, 7 at the second, then switch stations and repeat.

Here's a video of the workout:





Here's one of the deleted scenes that just happened to make it to this post. This was after the workout. Real funny: