Tuesday, March 30, 2010

MOOser Catch up

Here's two days worth of workouts in a whirlwind way:

Monday: Baseball- MOOsers went against rest of campers in class, so it was 5 against 8.
Raw score the bootcampers won, but if we took the total runs scored, the MOOsers won both rounds.  So we'll call it a tie:)  Here is what they did.

1st Base- Sky and Ground Squats x 10
2nd Base- Squat Press x 10
3rd Base- Weighted Sit ups x 10
Home- Kettlebell deadlift Burpee x 10
Complete as many rounds as you can in 10 minutes. Play two games

Here's that video:




Today's workout...another 30:30 Cardio Session.  Only 3 left!!!

The MOOsers did:

Firehose Pulls
Sky and Ground Squats
Sprints
Step Jumps

30 seconds of work 30 seconds rest.  The MOOsers did 30 rounds.  And I almost, yet again, got Jule:)
Heres a few videos of todays workout:

Friday, March 26, 2010

Bells and Body for Freaky Fat Loss Friday

Want to see a great indicator of results?  Look at the day 1 video of the workout on this site, then take a look at todays videos.  Unbelievable

Todays workout is a much more difficult one too; Bells and body

Swings
Sky and Ground Squats
High Pull
Alternating Close Grip Push ups
KB Deadlift
Planks
Goblet Squat
Burpees

Round 1 30 seconds each
Round 2 45 seconds each
Round 3 60 seconds each
Round 4 45 seconds each
Round 5 30 seconds each

Rest 1 minute after completing each round

Here's those videos I was talking about:



Thursday, March 25, 2010

Three will become Four Again

Very excited to have Emily back.  She will be working out with us again tomorrow:)  Welcome Back Em!!

Today...another cardio day.  They did 30:30 again and here were the exercises:

Jump Switch
Bike
Kettlebell Swings
Step Jumps

MOOsers hit week 10 in the Metabolism Makeover where we talked about Plateaus and we also discussed with Emily the issue others wanting to know results and how that can be an obstacle.  Often times we are led to believe that the scale is the only indicator of results and while ALL of the MOOsers have had tremendous results on the scale, it doesn't tell the whole story by any means.  In fact in our program and for true results, it never tells the whole story.  One thing almost never does.

So for people to ask how much weight has been lost, is flawed in finding out how they are really doing.  Unrealistic shows like the Biggest Loser also don't help when all the focus is on the scale and not on the inches lost nor the body fat percentage.

Bottom line is this: if you want to be healthy and lose fat, you must perform weight training and if you are performing weight training you are changing your body composition.  And if you are changing your body composition, you will not see the scale drop as fast as you may like, but that has no bearing on the real results you are achieving.

Get the whole picture.

Wednesday, March 24, 2010

30:30 Bootcamp Style

MOOsers worked out with 630am class this morning doint a 30:30 workout, kind of similar to their cardio workouts except slightly less intense and more focus on weight and strength base movements.  Here was the workout:

Renegade Rows
Single Leg Burpees
Prisoner Jump Squats
Alligator Push ups

30 seconds of work 30 seconds rest.  Complete 5 rounds

Here's a video:



Shannon got the top performer award today and was on MOO92 talking about her journey thus far.  On Friday I'm going to be on and talk about the MOOsers compared to last year and how this years group is doing as well as similarities and differences between the two groups.  Stay tuned

Tuesday, March 23, 2010

They Almost lost their Insides...

Not sure what it was, but most likely the effort today that had a mooser and Lisa almost ready to lose their lunch.  Been a long time since Lisa has had that feeling and Jule hasn't had it before, but today I almost had them both:)


Obviously that isn't my intention, but is one indicator of the effort put out by the MOOsers day in and day out.  Their effort today was a notch above any workout they have done in the past.  And how we do our workouts especially on cardio day, we force improvment upon each and every single round, so the MOOsers get the most out of every moment they are with us.

The workout today was a typical 30:30 Cardio workout and we did 30 minutes worth.  Here were the exercises:

Sprint
Lateral Step Jumps
Frog Squats
Speed Rows

Here's some video of the workout today:






We missed Emily today because she isn't feeling well.  We hope to have her back soon but it may be a little bit before she is able to join us again in the workouts.  Get better soon Emily, we miss you.

Monday, March 22, 2010

Monday Fat Loss Madness

Another week for the MOOsers as these weeks are getting more and more sparse as the hours go by, so it is vital for them to take advantage of every opportunity they have.  George, Shannon, and Jule were at todays workout and had an awesome effort (Emily tweaked her knee and needed an extra day of rest before returning to action). 

Today the MOOsers did Roll the Dice, a fun but sneakily intense workout.  Here was their assignement:

Start each round with 30 Frog Hops

1's- Mountain Climber Push ups x 15
2's- Jumping Pull ups/Pull ups x 15
3's- Partner Leg Push x 15
4's- Double Kettlebell Squat x 15
5's- Burpees x 15
6's- Push Press x 15

Complete 20 minutes worth.

Jule was on MOO92 this morning talking about her journey thus far.  Tomorrow is another MOOser so be sure to tune in around 745am to 92.1 or log onto http://www.moo92.com/ to stream live.

Friday, March 19, 2010

Freaky Fat Loss Friday with a Twist

Ok, so I said I'd get some good video of the MOOser workout yesterday and I did get video but what I really wanted was video of the beginning part; deadlifts.  But I didn't get footage, but I will say that they pushed hard and surprised themselves by how strong they really are.  Jule was lifting the most with 155 pounds!  Awesome effort.  We'll do that a few more times before the end.

Here was the workout today:

Deadlift strength 3 sets of 8 reps adding weight each set

then

Weighted Squats
One Arm DB Row
3 sets of 12 reps alternating.  Rest 1 minute after completing a set of each

Step ups 15 reps per leg
Rows 15 reps
Complete 3 sets without rest

We had more but ran out of time.  A bit of a change of pace from the norm where the MOOsers were concerned about weight and reps and not so much time.  Solid work today.

Here's a couple videos:





Be sure to tune in next week on MOO92 where you can listen online or if you are local listen on 92.1.  Each day one of the moosers will be on the radio with an update of their progress.  Some have been measured and will share their results so be sure to listen in.

Thursday, March 18, 2010

Cardiovascular Exercise Day

Missing George today, but for the MOOsers that came it was another day at the office with the exercises being Hill Climbers or Burpees, Plate Punches, and Alternating Firehose Slams.  30 seconds of work 30 seconds rest. 

Next week the MOOsers will be on MOO92 with their update on their progress so far.  Every day for four days one of the MOOsers will be in to talk about their experiences thus far and what their plan is after the Transformation Contest has finished.  Be sure to tune in. 

MOOsers went running last weekend (Shannon, Emily) and were very excited and surprised at how well they did.  They didn't feel as though they struggled as much as they thought they would.  Emily even told me today that she plans on running with her sister this weekend when she goes to visit.  Awesome!

On the docket for tomorrow?  I plan on having some good video as I'm going to test the MOOsers on Freaky Fat Loss Friday, stay tuned.

Tuesday, March 16, 2010

Cardio Day: MOOsers killed it!

Flat out MOOsers brought it today.  Not much to say but each and every  one of them absolutely killed the workout.  All shattered personal bests in the following:

Sprints
Alternating Firehose Slams
Burpees
Step Jumps

30 seconds of work 30 seconds rest.  MOOsers completed 28 rounds. Was going for 30 but they all beat their personal bests on round 28 so we quit on a high note.

Here's some videos of todays workout:




Monday, March 15, 2010

Friday and Monday Workouts

Lost track a little bit Friday afternoon and before I knew it Sunday evening was here and I hadn't blogged!  So sorry, but I got a two for one today.  Fridays workout first.

Friday's workout is one of my favorite workouts: Every 2 for 20.  Every 2 minutes a new round starts.  You are racing against the clock to get through five exercises, and if you finish before the 2 minutes, whatever remaining time you have left over is your rest.  So there is huge incentive to move quickly.  Here were the exercises:

Kettlebell Swings x 10
Unilateral Squat Press Left x 5
Unilateral Squat Press Right x 5
Prisoner Jump Squats x 5
Push ups x 10

Here's a video of the action:




And as for today, the MOOsers did a workout called Fight Gone Bad where there were 5 stations and eache exercise was performed for 50 seconds then a 10 second transition from one station to the next.  After they finished five stations they rested for a minute and repeated this process four times.  Here is what they did:

1. Kettlebell Swings
2. Step ups
3. Renegade Rows
4. Frog Squats
5. 5 Second Hold Push ups

Here's todays video:



On Saturday the MOOsers got together for a run on the bike path in Newport.  For some it was an eye opener to how much they really can do because they surprised themselves at how well they really did.  Four weeks left for the MOOsers before a winner is crowned, were hitting whats called the home stretch now:)

Wednesday, March 10, 2010

The Workout with No Name

Moosers had a great workout today that entailed a little bit of everything.  One of those workouts where you aren't quite pushed to your limit but at the same time got a lot of high quality work in.  A real Fat Burner!

Here's the workout:

A. Step ups x 1 min
5 Second Hold Push ups x 1 min

Perform 3 rounds

B. Squat Press x 1 min
Kettlebell Deadlift x 1 min

Perform 3 rounds

C. Reverse Crunch Plus x 1 min
Bilevel Planks x 1 min

D. Lateral Ski Jumps x 10
High Knees x 10
Frog Hops x 10
Prisoner Jump Squats x 10

Perform as many rounds as you can in 2 minutes.  Rest for one minute.  Repeat for three rounds.

Here's some video footage:





Tuesday, March 9, 2010

No Cardio Confessionals Allowed

Day 2 of Warp Speed for the MOOsers but a familiar scene this morning: melting fat, hard working moosers.

Cardio Day today, here is what they did:

Burpees
Frog Squats
Firehose Weave
Speed Rows

30 seconds of work 30 seconds rest. They did 25 rounds today.  Here's some video of today:





Friday, March 5, 2010

Freaky Fat Loss Friday

Fridays are notoriously brutal around here at Bootcamp Central.  The MOOsers never really know what they are in for, but one thing they do know is that its going to be a rough one.

However, the MOOsers each and every day take on the workout with the best effort they can muster and today was no different.

Today we did Tabata, a common workout that the MOOsers have done at least once before.  The exercises were as follows:

1. Hand to Hand Swings
Push up 5 second hold

2. Squat Press
Renegade Rows

3. Flutter Kicks
Hill Climbers

4. Kettlebell High Pull Burpee
Single Leg Deadlift

20 seconds of work 10 seconds rest.  Complete each exercise four times in alternating fashion. 

Typically I don't include a finisher portion that we often do after the main workout but today I will.  This one seriously puts the icing on the cake of a workout like this:

Lateral Hops x 10
Speed Rows x 10
Jump Squats x 10
Split Jumps x 10

Complete as many rounds as you can in 2 minutes.  Rest 1 minute.  Repeat for three to four rounds.  You are moving very quickly.

Here's a couple of videos from today:



Thursday, March 4, 2010

Two Words that Strike Fear...Cardio Day:)

Another 30:30 Cardio Day today.  Moosers took it on strong and hit it hard.  Three stations today as George was under the weather (get well soon George!).

Tomorrow another bootcamp workout for the MOOsers, but there also was another big event today...the introduction of the Warp Speed Fat Loss Program in the Metabolism Makeover Program.  The MOOsers have the foundational tools down to fall back on now its time to accelerate their results. 

The Warp Speed Fat Loss Program is a combination of accelerated fat loss nutrition and exercise designed to not only shed pounds of body fat but also to maintain health.  The menus are loaded with antioxidant foods, nutrient dense foods, and specific servings of each.  Its a very strict and intensive program and you must have the right mindset to complete, as well as what I mentioned before, the foundational tools to fall back on.

I expect results to be accelerated dramatically, so stay tuned, and fasten your seatbelts.

Wednesday, March 3, 2010

Bells and Body Quickie

Just a real quick post tonight.  Wanted to let everyone know what the MOOsers did for their workout:

Bells and Body

Swings
Alternating  Reverse Lunges
High Pull
T-Push ups
Hand to hand swings
Get up Sit ups
Goblet Squats
Planks

Round 1 30 seconds each
Round 2 45 seconds each
Round 3 60 seconds each
Round 4 45 seconds each
Round 5 30 seconds each

Rest 1 minute after completing a round

This workout was nothing short of effort as it is a real will tester as well as body.  Tomorrow another Cardio day of 30:30, hopefully the MOOsers keep up the amazing effort...wait I KNOW they will:)

Tuesday, March 2, 2010

A Whole New Way to do Cardio

Cardio day in MOOserville today, but the MOOsers stepped it up a notch going from 30 seconds work 60 seconds rest to 30 seconds work 30 seconds rest. And by the looks of it the MOOsers noticed the difference.

However, no one quit and everyone took on the challenge with the highest effort I have seen to date.  I got three videos of the action, but videos don't quite do it justice...










The workout consisted of:

Bike
Firehose Slams
Burpees
Frog Squats

This week the MOOsers are introduced to the Warp Speed Fat Loss Program designed to take what they have learned in the Metabolism Makeover Program and accelerate results.  All the foundational tools are in place for them to be successful, now its time to get the fat off faster than ever.

Monday, March 1, 2010

Monday Madness: Dirty 30 and a Contest Update

Ok, got lots to update here.  First the workout of the day:

Dirty 30

30 Jumping Pull ups
30 Swings
30 Split Squats
15 Inchworm Push ups
30 Push Press
30 Kettlebell Deadlift
30 Frog Squats
15 Contralateral Push ups
100 High Knees

Complete 2 rounds

Here's some video action of today: Shannon did standard push ups, and so did Jule, Emily is next






We have our first update on the actual Contest, the Biggest MOOser transformation contest.  We take into account all measurements; percent of body weight lost, body fat percentage lost, and inches lost and throw it into a calculation (body fat counts twice).  So with that done, here are the leaders in terms of the contest:

1. George
2. Jule
3. Shannon
4. Emily

It is VERY close, and this contest is far from over.  Its real easy to lose site of the actual contest when everyone is working so hard and all are getting awesome results.  This week marks a major change in their cardio exercise, stay tuned for that tomorrow.  Plus, Tod and Deveney will be joining the MOOsers for their workout.  Be sure to tune into MOO92 to get the latest on the MOOsers.