Roll the Dice Bootcamp Workout

Today we started off with a strength circuit focusing on the Push Press (see Erica- second picture above). Great effort, we will check progress in a few weeks time.

Then we did Roll the Dice:

Start each round with 50 Jumping Jacks then roll the dice twice

1's- Push ups x 15
2's- Rows x 15
3's- Get up Sit ups x 15
4's- Weighted Step ups x 15 each leg
5's- Burpees x 15
6's- Squat Press x 15

Roll for 20 minutes

Then we did Wall Sits and planks holding for one minute each 20 second rest in between. We did 3-4 rounds, can't quite remember.

Great stuff today as it marks the four week mark. Moosers can now weigh themselves but if you've been reading their blogs, you know they already have weighed themselves except for Erica who has been stoic in this process. Way to go Erica.

Here's a quick video of Erica doing standard push ups:




Inspired yet? You should be. Erica couldn't do a single push up on day one and can now pump out 15 (she did 15 straight reps at the end of the workout today).

Cardio Interval Training at Ben's Bootcamp in Vermont

Last day of 30/90 intervals. Next week twenty rounds of 30/60 intervals. How excited are we??

Another day of kicking tail, upping the ante and moosers hitting their personal bests. Lisa is on a tear beating her personal best of 15 burpees in 30 seconds by doing 17. And Tonia and Erica kept pushing eachother until they hit 23 and 21 burpees respectively. And Christine, well she has mastered the Firehose slam by getting a whopping 61 reps in 30 seconds! Great stuff.

Here's what we did:

30 seconds of work 90 second rest with high steps for ten rounds then 30 seconds work 60 seconds rest for ten rounds (no high steps with the 60 second rest).

Here's the short clip of today:

Kettlebells and Body Bootcamp Workout

Bells and Body

Kettlebell Swings
Alternating Reverse Lunges
Kettlebell High Pull
Push ups
Swings
Get up Sit ups
Goblet Squats
Planks

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

Then the fun began as we finished with Push up ladders; a mooser favorite:)

We did 15 total reps, some took longer than others. One side works while the other rests in a plank position. Sometimes we went all the way down sometimes half way, sometimes halfway up, but only a full push up counted as a rep. The 15 total reps took us 7 minutes to complete.

Here's a short video of our workout:





Make sure you are hitting your calories and creating supportive meals: lean protein and fruit or veggie every single time you eat. No exceptions.

Got a tricky pop quiz for you. Last week we talked about the veggie with the highest amount of fiber. So which fruit has the highest amount? Be careful it is a tricky one.

Cardio Interval Bootcamp in the Northeast Kingdom

Run like somebody's chasing you!


































Upped the ante today in our cardio session. Everyone was gassed! Great workout everyone, way to push your comfort zones and get just a little better today. Every day the moosers are setting personal bests which takes their workout to a new level. Something to be said about that.


Cardio Intervals

Bike
Burpees
High Knees
Sprints
Firehose Slams

30 seconds work 90 second recovery (high steps) for ten rounds then 30 seconds work 60 second recovery for 10 rounds. Great workout.

Here's a video of the action from today:

Saturday Make up

We had a make up day Saturday because Monday was an off day. We had two more visitors as well. Cheryl and Mikaela joined us (confusion about the schedule, they will be starting bootcamp with us this session which starts on Monday). But they got an extra workout in today. Not sure how they felt about it:)

First we did the Deadlift again to check how much stronger we have gotten:

Erica: 125 pounds for 8 reps
Missy: 115 pounds for 8 reps
Tonia: 115 pounds for 8 reps
Lisa: 115 pounds for 8 reps

Then, the fun began

A) Kettlebell High Pull
Push ups

B). Kettlebell Swings
Hip Extension (Hip Bridges)

C). Step ups
Planks

D) Push Press
Goblet Squats

1 minute per exercise and no rest between exercises. Complete three rounds or three sets of each, then rest 1 minute between stations.

Here's a video of the action:




I've heard some whispers of some of the MOOsers weighing themselves. Even though we aren't supposed to be doing that for another week, I can understand the excited anticipation. I just don't want you to get frustrated since we are looking to change body composition rather than see a number drop and the scale doesn't tell the entire story. Regardless I have heard that some have lost 14 pounds and 12 pounds in 3 weeks. Not too bad.

Fitness Score and A Little More

A Little Fitness Score Friday for your fat burning pleasure

Push ups max reps for three rounds

Pull ups max reps for three rounds

Keep track of all your reps and add up total reps for push ups and for pull ups/rows so you have one number for each.

Then,

Tabata Squats x 8 rounds Keep track of your lowest amount of reps you get in one round.

Take that score and multiply it by the sum of your push ups plus pull ups/rows And that is your fitness score

Then we did this:

10 Kettlebell swings
1 Burpee
9 swings
2 Burpees
8 swings
3 Burpees
7 Swings
4 Burpees
6 Swings
5 Burpees
5 Swings
6 Burpees
4 Swings
7 Burpees
3 Swings
8 Burpees
2 Swings
9 Burpees
1 Swing
10 Burpees

Complete in the quickest time you can.

Here's a short video of the Tabata Squats





The Ten Superfoods:

Here are ten foods that are essential for overall health as well as for their fat burning effects:

1. Green Tea
2. Yogurt
3. Fish
4. Tomatoes
5. Whole Grains
6. Vegetables
7. Beans and Lentils
8. Nuts
9. Olive Oil
10. Fruit

CLEM

Cardio Day on Planet Bootcamp

Four Stations 30 seconds of work 90 second rest for 10 rounds (high steps during rest); then 30 seconds work 60 seconds rest

Bike
Firehose Slams
Burpees
Suicide Sprints

They loved it today. Pushed them just a little harder.

All MOOsers are starting to hit their stride with their nutrition and a couple of them were introduced to my Brownie Batter snack (one of the top secret ones, and they LOVE it)


To catch up here are the pictures and video from Wednesdays workout: