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:

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:

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.

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

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 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.

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.