Saturday Pile On and Today Cardio

Saturday was Pile On, the legendary workout all fear (except for the select few crazy people).

The MOOsers held their own and did very well. Here's the workout details:

First Round
Swings
High Pull

Second Round add two exercises and perform all four:

Goblet Squats
Flutter Kicks

Third round add two exercises and perform all six:

Push ups
Hip Extensions

Fourth Round add two and perform all eight:

Burpees
Lunges

Fifth Round add two and perform all ten:

Side Plank Leg Lift
Hill Climbers

Perform each exercise for one minute

Awesome Stuff;

Today was another cardio day:
30 seconds of work 60 seconds rest for 20 rounds


Sprints
Plate Clean and Press
Alternating Firehose Slams
Burpees
Jump Rope

Moosers killed it today, pushing their personal bests even higher. Awesome work. Here's a video of todays workout:

I Heart Cardio Day

I mean who doesn't love it:)

Another day of 30 seconds work 60 second rest for 20 rounds.

Changed exercises a little bit, no burpees or bike today (except for Lisa).

Alternating Firehose Slams
Sprint
Jump Rope
Plate Clean and Press

Slacking on the video yesterday but I have one for today:




Nutrition Tip of the Day: Watch out for the colors red, orange, and yellow as they are meant to catch the eye, and fast food joints know this. Any wonder why Pizza Hut has a red roof, McDonalds has a red sign with yellow arches?

Bonus Tip:
Benefits of Fiber: makes you feel full longer, fights off free radicals (cancer causing items in our environment), stabilizes blood sugar, and helps reduce belly fat. Foods like beans, whole grains, fruits and veggies are loaded with fiber. Shoot to have at least 25 grams of fiber per day.

Spread The Wealth at Vermonts top fitness bootcamp

Today the Moosers did Spread the Wealth, but first some Strong to the Core

20 seconds prone plank
20 seconds side plank
20 seconds side plank other side

Complete 3 rounds without dropping you knees

Spread the Wealth

Circuit 1
Kettlebell Swings x 10
Push ups x 20
Goblet Squat x 10

Circuit 2
Renegade Rows x 10each side
Reverse Crunches x 15
Step ups x 15 per side

Complete as many rounds as you can in 10 minutes, then switch circuits and try to get as many rounds in that circuit as you did in the previous circuit.

Then we finished with the lovely Leg Matrix

24 Jump Squats
24 Lunge Jumps (or lunges)
24 Squats
24 Lunges

Complete in the quickest time you can using great form (of course)

NTof the D (Nutrition Tip of the Day as Missy would say)

Here are five ways in which you can enjoy your fruits and veggies that you may not have thought of before

1. Mix a bag of shredded cabbage with a little light coleslaw dressing, chopped apples or canned pineapple chunks are optional

2. Add grated carrots or zuchinni to spaghetti sauce

3. Pop frozen grapes or blueberries in your mouth for a sorbet like treat

4. Cut sweet potatoes into half inch strips and roast them for an alternative to french fries

5. Fill a halved cantaloupe with lemon flavored yogurt

Cardio Day at Bens Bootcamps

Cardio day today:

Burpees
Jump Rope
Sprints
Alternating Firehose slams

20 rounds of 30 second work 60 second rest. Great workout. Here's a video of today:





Nutrition tip of the day:

Making nutrition a priority
Eating supportively takes a lot of consistency, persistence and planning. Preplanning your meals is one of the most important actions you can take to eat supportively over time. Pre planning your meals also sets and objective and keeps you on track to eating supportively over time. Set a goal to eat a protein and a fibrous carb (fruit or veggie) with every meal (including snacks).

Dakota's Destiny Fat Burning Workout

Dakota's Destiny

Rows
Squat Press
Wood Chops
Step ups
Get up Sit ups
Push ups
Kettlebell Swings
Goblet Squats
Hip Extension (some single leg)
Hill Climbers

Perform each exercise for one minute, there is no rest between exercises. Rest for one minute after completing all exercises. Perform 3 rounds.

Finished today with Push up Matrix:

3 Push ups
1 Jump Squat
6 Push ups
2 Jump Squats
9 Push ups
3 Jump Squats
12 Push ups
4 Jump Squats
15 Push ups
5 Jump Squats

Complete once in the quickest time you can.

Here's a video of todays action:

Monday Cardio Session

How about 20 rounds of 30 second high intensity and 60 second recovery???

The MOOsers did it today without missing a beat. Totally killed it today.

Stations were:

Bike
Burpees
Box Jump
Firehose
Sprints

Benchmarks were set and the MOOsers smashed through them. They had to beat two of their personal records and did just that. Not a bad start to week 5. Measurements are due in two weeks, we are all anxious as their old pants are falling down and things are changing. Stay tuned for the 6 week results next week.

Here's a video of today:

MOOsers train for 32 Minutes in Bootcamp

32 Minutes Bootcamp Workout

Each exercise performed for one minute and rests are for one minute

Burpees
Hill Climbers
Goblet Squat

Rest

Lunges
Push Press
High Pull
Get up Sit ups

Rest

Kettlebell Swings
Push ups
High Pull
Leg Raises
Planks

Rest

Burpees
Hill Climbers
Jump Squats
High Pull
Push ups

Rest

Hill Climbers
Flutter Kicks
Goblet Squats
Hip Extensions

Rest

Kettlebell Swings
Get up Sit ups
Flutter Kicks

Rest

2 Minutes Plank

Finished with a little fun of resisted running. Basically the MOOsers pulled me across the room a few times:)

Heres a video of our workout: