Tag: bootcamp

10.43&4 – WOD Monday and Bootcamp Weights With Balance!

Tony H bringing stability balls into the male gym rat psyche.

Monday was kind of a compromise, I asked the girls to come up with several moves and I put the numbers up. What we ended up with was a fast (sub-10 minute) workout that was appropriate given the length of training and the heat.

5-10-15-20-15-10-5
Push Ups
V Snaps
Air Squats
Double box dips

It’s 80 reps of each but for such light movements we really should have gone to 25 which would have put the total at 125 each. Even that would only have been 15 minutes. Without doing pullups, these WOD type workouts are very short, sometimes too short but like I said, given the situation, it was fine.

Tuesday bootcamp was weights and balance which meant stability ball use and dumbbells. I liked this workout, it is basic and at the same time challenging due to the balance component, especially when you alternate sides! It looked like this:

D11 4.6.1 Weights

10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch or clean and press
10 Swings

Sitting on Stability Balls Sets of 10 each
x2
Overhead pullover
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
x2
Overhead pullover alternating
face up overhead fly alternating
alternating shoulder press
alternating bicep curl
Military pushup feet on ball
x2
High Pull
Incline chest fly
Halo
Hammer double curls
Single bent over tricep extension

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

10.38 – Bootcamp Cardio / Sweaty Mess

It has been hotter, but even so, I was reduced to a sweaty pile of twitching nerves and muscles after this one. Being fit is fun!

D9 4.5.1 Cardio and Abs

2x section
20 block plank run
10 block burpee
20 block plank run
10 block pushup jacks
20 block plank run

4-8-12-16-12-8-4
jacks
mary katherine switch
knees up
heels up

2x section
10 step up and back
10 step up and over run around
10 block jumps
10 block jumps up and over run around
10 clear jumps run around

2x section
10 side to side step up and over tap
10 side jump up and down far side
10 grapevine up and back increasing speed
10 grapevine round the world

1x section
10 lenghtways step up step down run back
10 lenghtways jump up jump down run back
10 4 box jumps, jump up and over run back
10 4 box jumps with 4 jacks jump up and over run back

foot tap around the block each way
20 jacks
10 burpee hands on block
24 foot tap, 24 jacks, 12 burpee
12 foot tap, 12 jacks, 8 burpee
6 foot tap, 6 jacks, 4 burpee
12 foot tap, 12 jacks, 8 burpee
24 foot tap, 24 jacks, 12 burpee

10.31/2 – Day Of Rest Plus Bootcamp Weights

D8 4.4.2 Weights (plates)

15 Plate curls
15 Plate shoulder Press
15 free Dips
15 Sumo high pull
10 chin ups

10 Squat plate curls
10 Squat plate press
10 weighted dips
10 squat sumo high pull
10 chin ups

no weight
20 in and out
20 ARX bicycles
20 full situp
20 russian twist

16 lunge walk (hug plate)
10 suitcase with floor touch each side
10 Halo each way
10 kneel downs each leg
10 chin ups

with plate
10 squat 3 calf raise
10 squat half bounce
10 squat knee raise
10 squat hop

20 air squats
10 each proposal squat
10 each lunge front no step
20 each weighted calf raise
10 Scapular Retractions

20 plate air squats
10 each plate proposal squat
10 plate each lunge front no step
20 plate each weighted calf raise
10 Scapular Retractions

10 Laying chest plate press
10 Laying chest plate pullover 2 way
10 Shoulder fly front to overhead
10 Shoulder fly front with high pull
10 halo

BONUS
10 chest to bar chin ups

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

10.24/25 – Rest and Bootcamp Cardio (That’s Not Too Complicated, Is It?)

Last night was warm again, I suppose its a little redundant since summer in Toronto has seen weeks over 30 degrees in the past. It was 34 in the shade yesterday, that’s about 93 degrees for those from the 70s. It was cardio, and although we have been avoiding doing real cardio classes due to the heat and rather doing abs workouts I decided today was a return to the core cardio we love. You would be amazed at how challenging the people still find the stability ball work, it’s a little freakish actually.

This is what we did:

D6 4.3.2 Cardio

Enough Abs, time for cardio hell

STABILITY BALL
5 SB burpee with ball
20 SB plank run
5 SB pushup boing
20 SB elbow plank run
10 SB plank jacks

10 SB burpee with ball
40 SB plank run
10 SB pushup boing
40 SB elbow plank run
20 SB plank jacks

10 hit the floor
5 Suicides
2 lengths knees up no cross
10 in and out abs

20 hit the floor
10 Suicides
4 lengths knees up no cross
20 in and out abs

4x burpee with jump half half
10 frog jump
8 horse stance jacks with pulse (4+8)
10 vsnaps

8x burpee with jump half half
20 frog jump
12 horse stance jacks with pulse (4+8)
20 vsnaps

3 suicide lines (1,2,3)
3 suicide lines with pancake
3 suicide lines with pancake tuck jump
10 ski abs

3 suicide lines with backwards (1,2,3)
3 suicide lines with backwards with pancake
3 suicide lines with backwards with pancake tuck jump
10 ski abs

2x section
10 frog jumps
10 frog jump half
10 tuck jump
10 tuck jump half
20 plank jacks
10 plank jacks with in and out

Bonus leg burners

10 squats
8 squat 2 tuck -repeated due to non compliance
6 squat 4 tuck
4 squat 6 tuck
2 squat 8 tuck
10 tuck jumps

10.23 – 70% and Bootcamp Weights

I finally made it back to 70% participation, however it will dip as I take today off to rest but I assure you by next week I will be comfortably in the sweet spot! Last night was bootcamp weights and I threw in some stability ball sitting to get the core working and to prevent the small cheats I tend to see when standing using dumbbells. It was not a hard class, but it was a varied and challenging class…

Something I am eating is pushing my hydration out of whack. My hydration scale can’t arrive soon enough! I hate it when you can’t find the culprit however I think it is the assorted spice mix I am using since our pepper mill gave up the ghost.

D5 4.3.1 Weights

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Worlds Greatest Stretch
Groiners
Scorpion

Sitting on Stability Balls –  All reps are 10
x2
Laying fly face down
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
10 Pullups

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
10 Pullups or chest to bar pullups (5)
x2
Face down front fly
face up overhead fly
alternating shoulder press
alternating bicep curl
Single tricep extension
x2
High Pull
Incline chest fly
Halo
Hammer double curls
Soccer throw single db

Single Arm x1, Double arm x1
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings

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

10.16 Bootcamp Day 3 – Abs and Cardio

It’s going to be a hot one tonight so I think a little more abs and a little less cardio may be in order, we can always run each other into the ground next week!

Here’s the plan:

D3 4.2.1 Abs / Cardio (HOT DAY)

20 Pulse crunch
20 In and Out
20 straight leg toe touch alternate
20 Crunchy Frog
20 Side Crunch each side
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

20 standing Knee raise
20 standing leg raise
20 swing kicks
10 vsnaps
10 roll to boat
5 burpee
5 burpee with 4 run
5 burpee with 4 run and 4 in and out
20 plank jacks
10 plank jacks with in and out

Plank hold 30s
20 Plank knee to elbow
10 Plank knee to elbow with kick back
40 dog raise

10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 vsnaps
10 rollback hold to shoulder stand

10 X Jacks
10 diamond jumps
10 wide knee tuck jumps
10 diamond jumps
10 X Jacks
10 vsnaps
10 rollback hold to shoulder stand

5x low jacks and pulse 4+8
10 burpee with half turn
20 knees up same elbow
20 knees up opposite elbow
40 happy dance

x2 section
10 in and out
10 crunchy frog
10 ARX bicycle (forwards and backwards)
10 full sit up
10 side crunch
20 side to side flutter (on your back) 3 position
20 russian twists
10 rollback hold to shoulder stand

10.10-11 – Rest Plus Bootcamp Weights

 

The rest day was a welcome break. I realize just how out of shape I am compared to when I was up at 70% participation, it’s amazing how a little bit of slacking off can make you feel like a lazy ass. Bootcamp day 2 was weights and heavy on the arms and shoulders since I was feeling a little lightweight in that area. The workout was good, but having a limited amount of dumbbells means that the participants aren’t quite getting the workout I want. I wish we had a bunch of 15lb dbs to use, it would really bridge the gap to the next level.

Anyway, here is what we did:

D2 – 4.1.2 Weights

x10x2
Double Curls
Double Press
High pull
DB Thruster
Chin ups or turnarounds

x10x2
Alt curls
Alt press
Front and Back Rolling Shrugs
Squat
Chin ups or hand turns

x10x1
DB good mornings
Sitting shoulder press
dips no weight
dip hops
dips leg up each side

x10x1
Shoulder raise side
Shoulder raise front
Shoulder raise side to front
Shoulder raise front with row
Halo

10×2
Sitting shoulder press
Weighted dips both weights
Weighted dips one weight
weighted dips no weight
Pullups

x10x1
Double Curls
Alt Curls
Outward curls
Hammer Curls
French Curls

Abs – 10 with DB, 20 free

in and out
bicycles
full situp
russian twist