So much strength, so much endurance, so much drive, so much heart. I can't say enough about the transformation these moosers have experienced physically, emotionally, and psychologically
Freaky Fat Loss Friday proved to not be just a name today...well I guess it does every Friday
Today's workout was Tabata Extra with 40 seconds of work 20 seconds rest and repeating each exercise in alternating fashion four times at each station. Here are the exercises:
1. Kettlebell Swings
Rows
2. Battleropes
Renegade Row Plus
3. Overhead Split Squats
Sky and Ground Squats
Here's the video footage:
Ending Week 9. Mark your calendars for Monday April 18th and tune into the MOO92 morning show as the winner and finale of the Biggest MOOser will be announced that day. Big prizes in store for the winners and right now it is literally anyone's race!
And mine too, check out number 3! That was a blast
Start each round with 30 Jump Switch
1's- Hand Step ups x 15 each side
2's- Jumping Pull ups/Band Pull ups x15
3's- Bens Choice x 15
4's- Kettlebell Deadlift x 15
5's- Burpee Speed Row x 15
6's- Walking Goblet Squats x 15
Each round consists of 30 Jump Switch and two rolls of the dice. Continue this with your partner for 25 minutes.
Here's the video of todays workout:
Tomorrow, cardio changes...again :) Hope you are prepared MOOsers!
I was seriously impressed with the weight selection and intensity. Sure the goal was strength, but strength with a cardio twist just to make it extra nasty :)
They were recommended to up their weights because the circuit was 30 seconds of work 45 seconds recovery. Plenty of time to recover (in theory only) and prepare for the next station. Like I said, they rose to the challenge and without a doubt got stronger today.
Deck of Cards was todays workout, a camper favorite.
And the MOOsers kicked butt, noting how much they have improved since the last time they did this workout.
A quick note on a success today. Paula performed her Bilevel planks without letting her knees touch the ground. A huge success for her as she has struggled with upper body strength since day one.
Here was the workout:
Hearts- Weighted Sky and Ground Squats
Diamonds- Kettlebell Swings
Spades- Bilevel Planks
Clubs- Single Leg Bent Over Rows
Face Cards- 10 reps
Aces-11reps
Joker-10 reps of each exercise
3's- WILD- choose exercise do 15 reps
Complete the Deck- everyone completed the deck and kept going!
It seems like I'm always saying that, but today, I brought it, and the MOOsers responded very well.
There's something about this year's group because they have been more resilient and have impressed me more than the past two years of MOOsers. There are some serious contenders here and this competition is going to be right down to the wire!
Todays workout: Tabata
20 seconds of work 10 seconds rest. Repeat 8 rounds
Roll the Dice workout today, definitely a Camper favorite.
Pairing up in teams, campers will perform 30 Frog hops then roll the dice twice to see what exercises they will perform. They repeat this process for 25 minutes. Here were the exercises:
1's- Pledge Push ups x 15
2's- Pull ups/Jump Pull ups/Rows x 15
3's- Wipers x 15 each side
4's- TRX Assisted Pistols x 15 per leg
5's- Kettlebell Swings x 15
6's- Weighted Sky and Ground Squats x 15
Here's the video footage of todays workout:
Listen closely as Paula 'gives it back' to Bill after so many workouts of it happening the opposite way. Too funny!
So this week I've been slacking on my blog posts...
Monday we canceled due to the crazy weather, and yesterday Mary put the MOOsers through a tough cardio day.
Today I wanted to push them a bit and push them with some different exercises...a strength cardio circuit.
When combining strength and cardio, it makes for a very tough workout because you are pushing a moderate to heavy resistance plus you are pushing the pace to complete as many reps as possible. That makes for a deadly combination :)
Here was the workout:
Tire Flips
Deadlift with 95 pounds
Kettlebell Rope Pull of 88 pounds
Farmers Carry of at least 62 pounds in each hand
Sled Push
Double Ring Rows
30 seconds of work 30 seconds rest for four rounds. Here's the video of these workouts
Well I won't waste any time, I'll get right to it.
Here are the halfway pictures and the before picture comparisons:
Abby Before and Six Weeks
Rita Before and Six Weeks
Lynn Before and Six Weeks
Andrea Before and Six Weeks
Bill Before and Six Weeks
Paula Before and Six Weeks
Laurie Before and Six Weeks
Stephanie Before and Six Weeks
Some impressive changes in the befores and the six week mark. As for the competition here are the standings of the four remaining teams:
Team Bill and Paula Coates: 47.75
Team Stephanie and Laurie: 47.45
Team Lynn and Andrea: 35.35
Team Rita and Abby: 25.95
It is the closest competition we have ever had! Some of the highlights are:
Bill losing 17 pounds so far
Laurie losing 13 pounds
Stephanie losing 9.75 inches
Bill losing 8.75 inches
Laurie losing 4% body fat
Andrea losing 3% body fat
Rita cutting her medication in half (insulin and blood pressure)
All of the teams have really killed the first six weeks. One of the secrets is the intensity of their workouts in bootcamp as well as Cardio Days. Here's a description of the Cardio Day some of the MOOsers just did on Thursday:
These next six weeks are going to fly by and it is literally anyones ball game
It's called Every 2 for 20 and it takes a combination of speed and strength to complete.
The two, speed and strength go together very well when talking intensity :)
Here was the workout today:
Kettlebell Swings x 10
Unilateral Squat Press x 5
Unilateral Squat Press x 5
Tuck Jumps/Jump Squats x 5
Push ups x 10
Every two minutes a new round starts. Complete the list in two minutes or less. If you complete in less than two minutes, the time remaining is your rest. Repeat for 10 rounds.
The video evidence:
Some of the MOOsers measured today and took halfway pictures but I'm not telling the results yet :) Stay tuned for all the MOOsers to be measured and see how well they are doing!
Workout today was 30 seconds of work 30 seconds rest for 6 rounds or 24 minutes
Sprints
Burpees
Squat Press
Hill Climbers
Reminder that halfway pictures and measurements as well as who is winning (yes remember the competition :) will be posted by the end of this week, stay tuned!
Growing up overweight and teased relentlessly, I made a vow to help others who may have experienced the same. I found a love for training and training hard. I specialize in conditioning people and athletes (fat loss is a secondary benefit).
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