Tabatas 30/10

W.O.D. 06/29/11

• Warm-up Jog/Run 1 mile

• Tabatas 30/10

30 seconds of work 10 seconds of recovery.
Repeat one exercise for as many reps as possible in the work period. 
This will be performed 8 times for each exercise for the following 5 exercise:

1. Tick Tock Hop Planks
2. 1/2 Burpees
3. Down Dog Shoulder Press
4. Bugg Squashers
5. Jumping Jack Push-ups

Warm-down & stretching

Walk-it, Jump-it, Run-it, Crawl-it, Pump-it, Press-it!

W.O.D. 06/27/2011

For a distance of 25-35 meters set up by cones on an inclined grassy area.
Perform the a set of exercise routines between the cones after a 5 minute warm up of jogging and stretching:

Walk-it, Jump-it, Run-it, Crawl-it, Pump-it, Press-it! routine rounds:

• Walk-it, nuff said (this is your rest time)
• Jump-it, leap frog
• Run-it sprint back and forth between the cones
• Crawl-it with crab walks
• Pump-it  with alternating crooked squats
• Press-it! with spiderman hold push-ups

Perform as many rounds as you can in 28 minutes
Warm down for 5-10 minutes

ENJOY!

2 miles and a HIIT to the Legs

Today's class if the weather holds up will be a

1-mile-run  warm-up and dynamic-stretching routine.(8-12 minutes)

2-rounds of HIIT circuit of the following 5-exercises.(20 min to complete!)

1. 10 Prisoner Squats
2. 10 Step-Back Lunges - ea leg
3. 10 Bench Step-up/Knee Ups - ea leg
4. 10 Lateral Standing Leg Lifts - ea leg
5. 10 Cross-Over Lunges - ea leg

2 minutes break then repeat!

1-mile-run  warm-down and static-stretching routine. (8-12 minutes)

This is in preparation for the 5K run/walk in July

July 14, 2011, 7:30PM
Headquarters Plaza Pioneer Park
Speedwell Ave., Morristown, NJ

I have created a team “Ripped and Sexy Bootcamp.”

 

To register click here and select :

Company Team - Individual Pay

$27.00

Flexibility & Cardiovascular Endurance

Dynamic Stretching Routine (Flexibility):

At home do this flexibility routine at least one day per week in addition to bootcamp to increase your range and flexibility.  Repeat this routine for 3 rounds or up to 20 minutes.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.       10 Boot-Strappers

2.       10 Toe Touch Jumps

3.      10 Reaching Side Bends (10 right/10 left)

4.      10 Cross-over Toe Touches (10 right/10 left) aka Windmills

5.      10 Calf Hops

6.      10 High Knee Tuck Holds (3 sec. ea. side, 10 right/10 left)

7.      10 High-Kick Toes Taps  (10 right/10 left)

8.      10 Trunk Twists

9.      10 Shoulder rotations (10 forward/10 backward)

10.   10 “Down-Dog” to “Up-Dog”

HIIT Cardio Routine (Cardiovascular Endurance):

If you want to see better results from bootcamp.  Perform the following cardio routine at home at least two days per week, during off days from class, or if you miss a class.  Repeat this routine for 4 rounds. Total 20 minutes of Work. A stopwatch will make this routine easier to stay on time.  Remember to drink water when necessary.  Also stop if you are not feeling well.  For additional workouts go to: http://www.rippedandsexybootcamp.blogspot.com/

1.       30 seconds - Jumping Jacks
30 second - Active Recovery (example jog in place or side step)

2.       30 seconds - Fast Squat
30 second - Active Recovery (example jog in place or side step)

3.      30 seconds - High knee Running in Place
30 second - Active Recovery (example jog in place or side step)

4.      30 seconds – Mt. Climbers
30 second - Active Recovery (example jog in place or side step)

5.      30 seconds – Burpees
30 second Full-Recovery (relax and breathe deeply, slowly to recover, drink water)

Have you ever considered running a 5K?

Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It's a realistic, attainable goal that's fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs: Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

• Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner's stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
• Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
• Thighs: Who doesn't want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs

Running burns a massive amount of calories. This means you'll find your body quickly morphing into that of a lean athlete. Don't over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won't deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

• Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren't exercising.
• Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won't do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
• Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

5) Start A Habit

Although you may find it hard to believe, especially if you haven't yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It's not farfetched that you'll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

5K Success

Here are 3 tips to ensure that your 5K goes great.

1. Consult your Doctor. You should always check with your doctor before beginning a new exercise routine, and training for a 5K is no exception. Once your doctor gives you the green light then jump in with your training.
2. Train Smart. Gradually increase your mileage over a few weeks or months. Start by running for 10 to 15 minutes and then slowly increase to a full 5K.

Stay Hydrated. It's always important to keep your body properly hydrated, especially when your activity level has increased. Drink water before and after reach run, and throughout your day.

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

FBOOK: http://facebook.com/theotilton

Tweet: http://twitter.com/theotilton

LinkedIn: http://www.linkedin.com/in/tiltontheo

YouTube: http://youtube.com/rippedsexybootcamp

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

Workout Blog: http://www.rippedandsexybootcamp.blogspot.com/

HealthyMind Blog: http://www.ahealthymindhealthybody.blogspot.com/

WHO’s GOT MORE BALLS W.O.D. Reinvented!!!

W.O.D. 06/16/2011

We had so much fun with this workout last Thursday but it needed to be tuned up a little. 

So I have reinvented this awesome workout to be even better!

This workout can be done with 2 people or with 30 or more.

It can be done as a competition, or not. There are loads of variations, but let me explain the basics first.

As before, there are 100 mini plastic balls all marked with an exercise or an instruction written on them.

The balls are in a big bad.

Before we begin, a camper picks a rep number for the workout that

will apply to all balls for the entire workout!

The bag is a distance away from the starting line.

“One-at-a-time” Partners/Teams - - We will divide the group into teams or

partnerships.

·         Have one team member at a time travel out to the bucket as quickly as possible, grab a

ball and travel back to their team. 

·         While this person is traveling out and back, everyone else on the team must hold a plank.

·         When the runner returns, he/she tells the team what the exercise is and they all perform it together/at the same

time, before putting the ball into their team/partnership pile/bag.

·         When the team finishes each exercise, a new team member travels out to get a ball while the rest

of the team holds a plank again.

·         Play continues until all the balls are gone.

·         The team with the most balls wins.

This will invite a whole new way to think about fitness in to your mind.

5K Prep Class

W.O.D 06/15/2011

In preparing for the Morristown Corp Classic 5 K run/walk

July 14, 2011, 7:30PM
Headquarters Plaza Pioneer Park
Speedwell Ave., Morristown, NJ

I have created a team “Ripped and Sexy Bootcamp.”

To register go to: http://www.active.com/register/index.cfm?EVENT_ID=1938350&SUBEVENT_ID=1470593&TEAM_ID=992120&CHECKSSO=0&ticket=ST-273043-Po3jft7SNMbAQUtu24HtGKhVnvPpxbej0Fz-sso2

Not only that we will begin training for this 5K in class at least once per week.

That being said, this week 5K Prep class is as follows:

·         Approx 1 mile run.

·         Shuttle run sprints for varying distances, approximate 4 rounds

·         Hill running drills for 3 rounds

Leg stretching emphasized for 5 minutes.

That’s it.  Simple.  Be.

If you are curious about the 5K route.

We will begin training this route in the upcoming weeks!

MAP preview

·         Make sure you recover with a full nutritious meal after today’s and every class.

For more info on a great way to recover go to:

http://healthymindhealthybody.getprograde.com/pre-and-post-workout-drink.html

Healthy Mind = Healthy Body,

Theo Tilton

Stairs, Vaults, Push & Pulls W.O.D 06/13/2011

Push/Pulls, Stairs, & Vaults W.O.D 06/13/2011

3 stations, and a set of stairs from hell!

Station 1: Push up, dips, or planks at the picnic benches at the top of Sugarloaf area near the pull-up parcourse station.

Station 2: Pull ups

Traveling Steps Downward

Station 3: Vault Jumping

Traveling Step upward

Repeat all stations 3 x or for a maximum time of 28 minutes.

I will remain at the pull up station to assist in the movement.

Camp will be broken down in to three teams, ea team will start at one of the 3 stations.

Perform between 8-12 reps of the exercise described by the trainer at the station.

If there happens to be a queue or bottleneck at the station and you are waiting for another camper to complete his/her reps, then all the waiting campers will perform the following cardio exercises at the following stations during the wait time.

Station 1: Planks

Station 2: Jog in Place

Station 3: Jumping Jacks

ENJOY YOUR WORKOUT!

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

FBOOK: http://facebook.com/theotilton

Tweet: http://twitter.com/theotilton

LinkedIn: http://www.linkedin.com/in/tiltontheo

YouTube: http://youtube.com/rippedsexybootcamp

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

Workout Blog: http://www.rippedandsexybootcamp.blogspot.com/

HealthyMind Blog: http://www.ahealthymindhealthybody.blogspot.com/

BALLS W.O.D. 06/09/11

BALLS W.O.D. 06/09/11

This workout can be done with 2 people or with 30 or more.

It can be done as a competition, or not. There are loads of variations, but let me explain the basics first.

There are 100 mini plastic balls all Marked each one with an exercise or an instruction written on them.

The balls are in a big bad.

Before we begin, a camper from each team picks a rep number for the workout that

will apply to all balls for the team round!

When team is complete they select a new number for a new number of reps for the next round. 

This repeats until all of the numbers are done.

If an orange ball is selected during the number selection the number picker can randomly assign any number from 1-10, this counts as the number of reps to be done for each team member for the next round.

The Exercise ball bag is a distance away from the starting line about 25-50 yards.

“One-at-a-time” Partners/Teams - - We will divide the group into teams or

partnerships.

·       Have one team member at a time travel out to the bucket as quickly as possible, grab a

ball and perform the exercise for the specified number of reps, then travel back to their team. 

·       While this person is traveling out and back, everyone else on the team must jog in place.

·       When the returning team member comes back in line, a new team member travels out to get a ball while the rest

of the team jogs in place again.

·       Both teams, play continues until all the balls are gone.

·       Game ends when all balls are brought back, or if time runs out at 25 minutes!

Have an awesome workout!

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

FBOOK: http://facebook.com/theotilton

Tweet: http://twitter.com/theotilton

LinkedIn: http://www.linkedin.com/in/tiltontheo

YouTube: http://youtube.com/rippedsexybootcamp

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

Workout Blog: http://www.rippedandsexybootcamp.blogspot.com/

HealthyMind Blog: http://www.ahealthymindhealthybody.blogspot.com/

W.O.D. 06/08/11 - Multi Planar Movement

Perform each exercise for 10 repetitions’ for 4 rounds or 25 minutes.

If 4 rounds are completed in less than 25 minutes complete additional rounds until 25 minutes is reached.

Movement Exercises:

·       Rotational Hop Squat

·       Clockwork Lunges

·       T-Plank Stiff Twist

·       Crossover Toe Tap Crunches

·       Swimmers (front stroke)

·       Stiff Leg Front & Back Kick

·       Side Pendulum Kicks

·       Lying Hamstring Crossovers

Repeat 4 x and take break when needed*+

*1.5 oz Water is recommended every 3-4 minutes over the 45 minutes in class.

In bootcamp, after our 10 min warm-up and stretching, we begin to sweat.

Being outside sometimes fools you in to thinking you are not sweating because the sweat evaporates quickly.

+Remember, water is important not only for hydration and proper body function, but it also assists your body in losing body fat.

Water Guidelines:

Immediately upon waking up: 10 oz is sufficient.

20 oz before lunch during workout days.

10 oz with lunch

20 oz within the two hours prior to your workout.

20 oz during your workout.

20 oz within 1 hr after your workout.

10 oz with dinner

Drink water before going to bed: 8-10 oz is sufficient.

Shoot for 100-120 oz (almost a gallon) during workout days and 70-80 oz (little more than ½ gallon) on non-workout days.

Overcoming Obstacles 06/02/11

FUN, FUN, FUN!!!

Obstacle Course for time:

3 rounds

Time:

Round 1: 60 sec at each station

Round 2: 90 sec at each station

Round 3 : Speed round 30 seconds at each station

Obstacles:

·       Agility Ladder

·       Hurdles

·       Ropes

·       Military Craw

·       Worm Walk

·       Spider Climb

·       Sprints

GOOD LUCK!

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

FBOOK: http://facebook.com/theotilton

Tweet: http://twitter.com/theotilton

LinkedIn: http://www.linkedin.com/in/tiltontheo

YouTube: http://youtube.com/rippedsexybootcamp

Nutrition: http://healthymindhealthybody.getprograde.com

Magazine: http://healthymindhealthybody.fitpromag.com/

Workout Blog: http://www.rippedandsexybootcamp.blogspot.com/

HealthyMind Blog: http://www.ahealthymindhealthybody.blogspot.com/