Tuesday, March 29, 2011

Monday Legs and Lungs: Week 10!

Three weeks left!

Let's hit it hard!

Legs and Lungs

50 Sky and Ground Squats
40 Lateral Goblet Squats
30 Lateral Step ups
20 Assisted Pistols
10 Broad Jump Burpees
25 Squat Press
10 Broad Jump Burpees
20 Assisted Pistols
30 Lateral Step ups
40 Lateral Goblet Squats
50 Sky and Ground Squats

Complete the list once.

Here's yesterdays video:




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

Friday, March 25, 2011

Bringin' it on Friday Tabata

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!

Wednesday, March 23, 2011

Dice, Dice, give me more dice!

Roll the Dice today!  A camper favorite!

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!

Tuesday, March 22, 2011

Cardio Tuesday and Monday video

Cardio Day today and I also have, as promised, yesterday's video footage.

Mary has taken over the Cardio Days on Tuesday and Thursday and has really taken the Moosers to new heights with their endurance and fat loss efforts.

Todays workout: 30:30 for 6 rounds

Lateral Shuffle Burpee
Superman Speed Rows
Box Squats
Sprints


And here is yesterdays video of the awesome effort.



Oh, and by the way, heads up MOOsers, cardio is going into stage three :)  Get ready for Thursday ;)

Monday, March 21, 2011

Week 9: The Home Stretch

I wish I hadn't forgotten my camera at the studio today, as I got some good shots of the MOOsers killing From Russia with Love!

This workout wasn't for the weak and the MOOsers have proven their worthiness time and time again, and today was no different.

Todays workout was From Russia with Love
50 seconds of work 10 seconds transition.  Rest after completing five exercises, repeat for 5 rounds

Kettlebell Swings
Weighted T Push ups
Windmills
Kettlebell High Pull
Goblet Kneel to Stand

I"ll have to post the video tomorrow.  Three weeks left MOOsers! :)

Friday, March 18, 2011

Freaky Strength Fat Loss Friday

Wow, what an effort today.

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 :)

Four Rounds of:

Double Kettlebell Squats
Squat Press
Snatch
Renegade Rows
Kettlebell Swings

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.

Here's the video proof:

Wednesday, March 16, 2011

Vegas style Bootcamp

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!

Here's the video of todays workout:

Monday, March 14, 2011

Week 8: Time to Step it up a notch

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

1. Push ups
2. Bodyweigh Squats
3. Rows
4. Burpees

All bodyweight, but don't be deceived.  This one even tested the most veteran bootcampers.

Here is the video:

Saturday, March 12, 2011

Saturday Dice

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!

Friday, March 11, 2011

Bring the Noise Friday

Great workout by the MOOsers today.  Started a little slow but kicked in gear very quickly.

Today we took a typical bootcamp workout and made it a little less nice :)

Todays workout was 30:20 instead of 30:30, so same amount of work but less rest.

Here is the workout:

Kettlebell Super Deadlift
Lateral Shuffle Burpee
Broad Jump Burpee
See Saw Walking Press
Rows

Complete 5 rounds

Wednesday, March 9, 2011

Long Time No See

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

Saturday, March 5, 2011

The Halfway Results are In



Ok, the time you've all been waiting for.

Who's winning and how are all the moosers doing?

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


Wednesday, March 2, 2011

Time and Strength

Todays workout is one of my favorites.

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!

Tuesday, March 1, 2011

Cardio Cardio and more cardio

Short post today.

Thanks to Mary for teaching Cardio Day Tuesday:

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!