Please take the appropriate precautions regarding hurricane Sandy looking to make landfall in NJ on Monday, October 29th, 2012. Impacts from the outer bands of this storm will begin Sunday.
Alter your outdoor workout plans before, during, and after the storm.
Who's lookin out for ya?
Theo Tilton
Tomorrow morning at 10 am we will be having our last Bodybasics6® session of the RSBC season.
Please be prepared to give all that you have and perform the best you have ever done before!
I will be collecting statistics and publishing reports.
All final reports will be made available to each and every client.
I will be selecting the top 10 transformations based on their BB6 results.
Anyone can make the top ten list, it is all based on your BB6 testing time, measurements!
I will be selecting the top ten clients with the most improvement in each of the following areas
· Overall Top Transformation
· Top Male Transformation
· Top Female Transformation
· Overall Body Weight Improvement %
· Body Fat Improvement %
· Body Mass Index Improvement %
· Chest Measurement %
· Waist Measurement %
· Hip Measurement %
· BB6 Performance Time Improvement %
If you have any questions regarding this communication please contact me directly at 973-768-3625.
Who's lookin out for your health & wellness?
Theo Tilton Jr. NASM CPT FNS JGSI Founder, Principal Fitness Coach 1.855.WIN.RSBC (946.7722) 1.973.768.3625 (m) Ripped & Sexy Bootcamp ® - TLT Mind & Body LLC 48A Phoenix Ave Morristown NJ 07960 |
Find RSBC on Fbook
http://facebook.com/rippedandsexybootcamp
Follow on Twitter
http://twitter.com/NJBootcampers
ANIMAL SOCCER
Play five 4-min rounds of animal soccer where each round is based on the movement from a different set of animals.
Bear crawl
Duck walk
Rabbit hop
Monkey walk
Crab walk
Pumkin Power Progressions workout
Perform 30-60 seconds of each exercise in Patch-A for a total of three rounds.
Then perform for the same time and number of rounds in Patch-B.
30 sec recovery between exercises.
Patch-A
Pumpkin push presses
Pumpkin axe choppers
Pumpkin AB crunches
Patch-B
Pumpkin squat alt shoulder press combo
Pumpkin dead lift alt leg extension combo
Pumpkin alternating v up maneuver
Partner up for :
standing torso rotation pumpkin catch/release
Pumpkin toss situps
Great job!
Hope you all had fun!!!
Who's lookin out for your health and wellness?
Theo
BADA$$ BOTTLE BLASTER.
Equipment needed:
(Two) 1-gallon, 3-gallon, or 5-gallon water bottles.
We will use water bottles as a form of resistance, similar to kettlebells.
Weight conversion:
1-gal= approx 8 lbs.
3-gal= approx 24 lbs
5-gal= approx 40 lbs
Perform the following workout routine in progression over time using a Tabatas format. 20/10
Legs
Squat
Squat, curls
Squat curl presses
Repeat load on both sides, alternating sides, singles, twist
Shoulders
Lateral raises
Front raises
Repeat load on both sides, alternating sides, singles, twists
Legs & Shoulders Combo
Squat front raises
Lunge lateral raises
Repeat load on both sides, alternating sides, singles, twists
Total body
Badda$$ bottle swings
Trap raises
Repeat load on both sides, alternating sides, singles ,twists
<p>Farmville worko<b>ut</b></p>
<p>Breakdown group into 4 teams.<br>
Perform a distance based exercise between a set of 4 cones.<br>
Exercise #1 between cone #1 & cone #2<br>
Exercise #2 between cone #2 & cone #3<br>
Exercise #3 between cone #3 & cone #4<br>
Sprint back to home-line.<br>
Perform part-I routine three times then switch exercise to begin part-II.<br>
Break<br>
Perform part-II routine three times.<br>
Break<br>
Perform part-I & II combined for a total of six exercises timed for 3 minutes as individuals.<br>
Break<br>
Randomly select individuals to randomly select exercises from either part-I or II.<br>
Perform last round for 3-min.<br>
Break cooldown<br>
Stretch</p>
<p>Part-I<br>
Inch worm<br>
Spider walk
Gator crawls
Part-II
Leap frogs
Bear crawls
Crab walk
Awesome workout
Enjoy!
Who's lookin out for ya?
Theo Tilton
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This is a great Training session designed to flatten and tighten ABS and MELT some Serious FAT!
8 AB Stations set up
-Full Crunches
-Reach Throughs
-Bicycle Crunches
-Plank w Alternating Feet
-Knee Up Reverse Curls
-V-Up Twists
-Swimmers
-Prone Crossover Hip Extensions
Down Hill / Uphill Sprints thru Slalom Cones
Break group down in to 8 groups or teams and align to ab stations.
Perform 15 reps of Ab exercises starting at your first station.
Then run down hill thru slalom to end point cone.
Then run uphill thru slalom uphill course.
Return to next station in exercise circuit.
Get thru all stations then take a water break.
60 second breather breaks occur every 4 minutes.
Continue until all stations are completed.
Stations will have progressions to make them more advanced more rounds 2 and 3.
This will melt the fat right off your mid section, leaving you feeling with a tight core!
Who’s looking out for your health and wellness?
Theo Tilton
It could not have been a better night to do Tabatas.
Good Job everyone!
Who's Looking Out For Ya?
Coach Theo
