Tag: bootcamp bodyweight

10.72 – Bodyweight and Balance

Aug 14 – Bodyweight Balance and coordination

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 in and out row
10 roll to boat hold 3 count
20 bicycle with leg extension
20 side crunch per side
10 pullups

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

Feet on SB

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise off ball with leg raise
10 pullups

10 Crunchy Frog
10 vsnap
10 laying triple bicycles
10 full situps
10 Crunchy Frog
10 vsnap
10 laying triple bicycles
10 full situps

Arms on SB 20 360’s
Arms on SB plank to sphinx 10x
feet on SB walk out and back 20x
feet on ball face down roll ball in to chest 10x
10 face down feet on ball roll back to handstand

20 laying leg lifts with ball between legs
10 per rainbow leg lifts with ball between legs
10 per with ball between legs pass to hands

10.51 – Bootcamp Bodyweight Long Version

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 pullups
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold

20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

10 Knees at wall assisted squats (Sissy Squats)
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 assisted squats half distance (Sissy Squats)

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 front kick back kick each side

20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

10 pullups
20 single leg knee raise
20 super skaters
30 second chair pose
10 assisted squats full distance (Sissy Squats)

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

10.39 – Bootcamp Bodyweight With ISO Sprinkles

10.29 was a day off.
10.30 I decided I would take the participants outside for some running. Since I didn’t have shoes I went barefoot which, in retrospect, wasn’t the smartest thing I have ever done. It was 34 degrees outside with a humidex in the high 30s, but what the hell, there was some shade!

D10 4.5.2 Bodyweight ISO with Blocks

4 shuttle runs – 80m each
10 wall pushups
5 20m Hill runs
10 Jumping jacks
4 bear walk up hill and back
10 jumping jacks
5 20m hill runs
jog back 200m to gym

10 air squats on med ball each leg
10 lunge no step holding med ball
10 1 leg squat knee raise with med ball
10 air squats half bounce foot on mb each leg
60s deep squat hold
10 pullups

20 in and out row
10 roll to boat hold
20 bicycle each
20 arms up in and out
10 leg lifts

10 regular pushups arm on med ball each arm
10 military pushups both hands on med ball
10 double hand touch on med ball
10 pushup side raise hold for 5
10 pullups

10 dips legs straight on med ball
10 hop dips legs straight on med ball
10 dips one leg raised on med ball
10 leg lifts

10 squat opposite elbow to knee
10 rear lunge knee to opp elbow
10 1 leg squat hops
10 air squat half bounce
30s horse stance hold x4

regular pushups 10 decline 10 incline
military pushups 10 decline 10 incline
sphinx to plank step or drop 10 decline 10 incline
pushup side raise 10 decline 10 incline
10 pullups

crunchy frog on 4 count
triple bicycles
laying scissors 3 position
10 rollback hold to shoulder

Bonus Killer

5 pushups hold low hold high 5 counts
4 military pushup hold low and high 5
3 side plank each side hold 10s
3 30s hip raise hold
1 60s sphinx hold

10.30 – Bootcamp Bodyweight And Reflecting On Cardio

The one question I get most often, or the comment I hear most often from people trying to lose weight is how much cardio should I do? Either that or I get people who rely on 15-45 minutes on the treadmill or worse, the elliptical to get the job done and wonder why they are not losing weight. Or, if they are losing weight, why they feel so weak and have no strength.

Let’s take a quick look at the model of maintaining a muscular physique. Why? Because that is the goal for everyone, whether they realize it or not, their goal is to be more lean and less fat. Taking that model to the extreme (drugs and other issues aside) the person you need to look at is the professional bodybuilder. I know, I know, nobody wants to look like that, women tell me all the time they “don’t want to get all bulky” blissfully ignorant of exactly how much blood sweat and tears goes in to building muscle tissue. But on the logic side, the bodybuilder is only an extreme version of what we all want, lower bodyfat, higher lean mass to prevent bone loss, encourage healthy hormone production and the ability to move around in the world with efficiency and reliability. Now before you all get up in arms about professional bodybuilders being restrictively inflexible or mobility challenged due to their mass, I agree, to a degree. We are only talking about modelling a behaviour to get the results you desire. Ask any professional bodybuilder what they think of cardio and they will tell you it’s a muscle killer. The reason that bodybuilders put on as much mass as possible during their off season is because they know the second they start to do cardio to pull the liquid out of their system and to lower their fat levels to dangerous levels they will start to burn muscle tissue. Ask them how much cardio they do during the off season and for the most part they will tell you very little. There is good reason for that, and without going into details here, I will refer you back to the posts I have written in the past regarding the dishonour of cardio and the dangers of stressing your body on the treadmill.

The short version is this, if you want to lose fat, increase your lean mass. You can do this by moving your body effectively and often, sometimes with added weight, but that is absolutely not necessary. Take a look at any gymnast’s body and you will see the effectiveness of bodyweight training. Also, ask any competitive gymnast how often they are on the treadmill… I think you can guess the answer. Long slow “fat burning” cardio sessions were popularized in the 80’s and the fallacy has continued to linger but the new research shows that effectiveness in training comes from intensity, not duration. That’s why programs like Insanity are so good, it’s high intensity interval training with bodyweight movements thrown on top.

Kettlebells – Don’t suffer on the treadmill
Forget what you believe, find out what you need to know
Sorry for the rant, I will get back to the regular program now, with a listing of the class from last evening.

D7 4.4.1 Bodyweight

Balance and coordination

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 in and out row
10 roll to boat hold 3 count
20 bicycle with leg extension
20 side crunch per side
10 pullups

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

Feet on SB

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 Crunchy Frog
20 vsnap
20 laying triple bicycles
20 full situps

Arms on SB 20 360’s
Arms on SB plank to sphinx
10x feet on SB walk out and back
20x feet on ball face down roll ball in to chest
20x laying hamstring pull
10 Hindu Pushup

10.18 – Bootcamp Bodyweights (Hot Day Part 2)

234@19%

It was another boiler in Toronto today, 40+ with the humidity and so I knew the workout was going to be tough. Not only that, but in teaching bootcamp I have learned that the smaller the class, the harder you have to work to get the right results. Since it was exams and hot I ended up with only 1 participant and the workout, with perfect form, was a killer! The toughest part I found was doing the 5-10-15 sets at the start. In fact, it was 60 of each movement in about a 15 minute time frame, that would make a decent WOD by itself!! I haven’t checked my Firstbeat Athlete yet but I know for large parts of the class my HR was way over 160 and for me that is pretty intense.

Here is what we did, and I was glad that I didn’t have to coach 2 hours afterwards, I was wiped out!

D4 4.2.2 Bodyweight (HOT DAY PART 2)

5-10-15
Regular Pushup
Air Squats
Military Pushup
Pistol knee raise
Pullups

5-10-15
Ultra wide pushup
Back lunge front kick
Plange Pushup
Super skaters
Pullups

With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Wall sit side to side pass
10 Full situp ball pass (Throw not pass)
10 Pullups

10 One hand on ball pushup
10 Side to side one hand on ball pushup
20 Single hand ball touch
10 Double hand ball touch
10 Pullups
10 Double hand ball touch
20 Single hand ball touch
10 Side to side one hand on ball pushup
10 One hand on ball pushup

With Partner
10 Squat ball pass
10 Back to back lean twist pass
10 Horse stance ball throw
10 Full situp ball pass (Throw not pass)
10 Pullups

10 Overhead squat
10 Wall ball
10 Overhead tricep wall throw
10 Between Knees hold, double elbow sit up
10 Overhead tricep wall throw
10 Wall ball
10 Hug squat

10.9 – Bootcamp 4 Kickoff

Today was day 1 of Bootcamp 4. We welcomed the return of two of our previous participants but did lose one to the lure of summer fun. The first class was always designed to be a slow introduction and with 2 new people and my girls back in the mix it was almost like  a new group. Therefore, the first 3 workouts will be pretty basic. Here is what we did, a full body bodyweight workout for the masses!

D1 – 4.1.1 Bodyweight

x2
10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

x2
20 shoulder crunch
20 leg up crunch
10 full situp double twist
10 side crunch
10 hanging leg raise

x2
20 Air squats
20 step back lunge front kick
20 belt kicks
20 front lunge
10 pullups

x2
20 shoulder touch
20 hip touch
10 spider each side
10 knee to elbow each
10 knee to opposite elbow each

x2
20 single leg knee raise
20 super skaters
30 second chair pose
20 side lunge
10 pullups

10 pushup step out
10 clap pushup
10 plyo pushup
10 pushup side raise leg raise
5 Worlds slowest burpee with clap

 

R9D88 – Bootcamp Bodyweight With Bonus ISO!

Today’s bootcamp had an added bonus of being the first time the boyfriend of one of our participants decided to come out. This is a big deal because since the participation is always completely female I think people get the idea it’s easy… In fact, I would challenge any male to come out and give it a shot and see how they stack up. Turns out, it was a rude awakening but to his credit he completed almost all of the work and since he seems like a nice guy I probably won’t beat him up too much next week, after all, I like someone who makes an effort!

So for his initiation into the world of bootcamp fitness, we did this, even though it was as hot as a Delhi Bikram class

Bodyweight and ISO

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 air squats reg
10 lunge no step
10 1 leg squat knee raise
10 air squats half bounce
10 pullups

20 in and out row
10 roll to boat hold
20 bicycle each
20 arms up in and out
10 pullups

10 pushup
10 clap pushup
10 plyo pushup
10 pushup side raise toe touch
10 pullups

ONTO DOUBLE BOXES AGAINST WALL

10 dips legs straight
10 hop dips legs straight
10 dips one leg raised
10 leg lifts

10 dips legs straight
10 dips legs stacked each
10 dips one leg raised each side
10 hop dips

regular pushups 10 decline 10 incline
military pushups 10 decline 10 incline
sphinx to plank step or drop 10 decline 10 incline
pushup side raise 10 decline 10 incline

20 Crunchy Frog
20 laying bicycles
20 full sitps
10 roll back hold to shoulder stand

5 Pushup hold low 10 count
4 Military pushup hold low 10 count
3 Side plank hold 10 count (2 leg up)
2 v sit hold 10
1 sphinx hold 30s

R9D81/2 – RKC and Bootcamp. A Tinge Of Nostalgia

Re-reading some of my posts, which I do in order to bolster my motivation at times, I couldn’t help but feel a little saddened that I have drifted far from the path of P90X2. Although I pay homage to it twice a week at bootcamp, it’s not the same as happy little Tony and his sweaty minions entertaining you, nay, mocking you (see Ab Ripper X!) while you roll around on the floor like a tasered college student or struggling to keep up with “pullup boy” only to find that the inside of your elbows are capable of producing inexplicable pain.

It’s an easy enough fix, I need to commit to spending 2 days a week with Tony on PAP for the balance of the program but since there are only 8 dys left, maybe it’s too little too late. That said, then end of the PAP section will enable me to return to the start and design a program with Original and inappropriate Tony, Tony 2 (The 50 Something) and of course not forgetting Shaun T who lurks in the background of my basement just waiting to choke my confidence to death with his bare hands.

I am kind of looking forward to it, even though 2 days of bootcamp is a lot of work, I think I am getting more used to it and should be able to balance it as a workout day, rather than a day always followed by a day of rest. The summer is always better, doing pullups on the deck out in the sunshine, Insanity with the french doors open and the summer breeze blowing through or even the short P90X2 yoga with the sun setting, bathing my workout space in a soothing orange glow.

It’s time for a shake up and I think that means it’s time to think about my future both here on my blog and with my workouts. I mean, this isn’t really a P90X blog any more, it’s far more than that and I think maybe it’s time to move it to another site, something with more of an all around fitness and nutrition feel to it.

Speaking of shaking things up, here is the bootcamp for tonight so if my participants are sneaky, they can get an idea of what pain lies ahead…

D19 2.10.1 Bodyweight

Balance and coordination

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

20 in and out row
10 roll to boat hold 3 count
20 bicycle with leg extension
20 side crunch per side
10 pullups

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

Feet on SB

10 regular pushups with shoulder touch
10 military pushups with hip touch
10 sphinx to plank step or drop
10 pushup side raise
10 pullups

10 SB pushup boing
10 SB Burpee lift ball
10 SB Plank to sphinx
10 per SB elbow plank side raise

20 Crunchy Frog
20 vsnap
20 laying triple bicycles
20 full situps

Arms on SB 20 360’s
Arms on SB plank to sphinx
10x feet on SB walk out and back
2x feet on SB 360 walkaround
20x laying hamstring pull

20 laying leg lifts
10 per rainbow leg lifts
10 per scissor hold on count
25 per side to side scissor rapid

BONUS ROUND!!

10 military pushup
10 diamond pushup
10 Hindu Pushup
30s crane

R9D51/2 – Bootcamp 2.11.2 Bodyweight and RKC At Work

Bootcamp this week was odd from my perspective, for workload reasons I had shortened the workout and although I had a nagging feeling it would be too short I left it as it was. Turns out my instinct was correct and we had to double up some of the parts to make sure the kids had enough to do 😉 That said, it was a good bodyweight workout using the boxes and trying to encourage not using knees for pushups. It also marked the return of pullups, something that I think we should not skip any more… I had a good RKC workout on Friday and then some smaller undocumented activities all weekend but no official workout.

I also wanted to nail down a couple of dates while I am at it. I went completely paleo at the start of October 2010. I started standing at my desk around June of 2011 and I hit my current comfortable weight of 230lbs once in May of 2011 and then again (after some summer slippage) in September of 2011 and have been there ever since. So in fact it hasn’t even been a year yet that I have been in this “new body”. I really need to search for some more “before” photos. Even though the famous yellow shirt photo makes me physically sick to see, I have others…

I am sick of repeating that I need to do more days in a week, so I am trying reverse psychology this week.

Here is what bootcamp looked like.

Easy…

10 air squats
20 walking lunge
10 squat jump
20 squat belt kicks
10 pullups

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

10 in and out
10 crunchy frog
10 v snaps
20 russian twists
10 full situp
10 bar leg lifts
10 full situp
20 russian twists
10 v snaps
10 crunchy frog
10 in and out

10 regular pushups
10 military pushups
10 sphinx to plank step or drop
10 pushup side hold
10 pullups

10 air squats
20 walking lunge
10 squat jump
20 squat belt kicks
10 pullups

Harder…

10 air squats half bounce
20 Mary Katherines with knee touch
10 squat tuck jump
20 front kick back kick
10 pullups

10 clap pushups
10 side tri rise
10 plyo pushup
10 pushup side hold with foot touch
10 pullups

10 in and out arms up
10 crunchy row
10 boat to roll hold
10 side crunch
10 situp double twist
10 bar rainbows or leg lifts

Tired?…

10 box dips
10 military pushup
10 diamond pushup
10 shoulder pushups
10 hindu pushups
10 wide leg pushback

Bonus…

shoulder burn – front clap, overhead clap 10 – 1