LEWIS MORRIS PARK CLOSED SUNDAY AUGUST 28TH FOR HURRICANE IRENE

WAITING TO HERE BACK FROM MORRIS PARKS COMMISION  TO SEE IF LMP IS OPEN TO PUBLIC TODAY(MONDAY, AUGUST 29th), I"LL KEEP YOU ALL POSTED

Ten for Ten

W.O.D. 08/22/2011

Ten for Ten

10 Reps of each exercise, for the following 10 exercises:

1. Jump Jacks Twist 10 ea side
2. Mt Climbers 10 ea side
3. Side Lunges 10 ea side
4. Uneven Hand Push-ups 10 ea side
5. 1/2 Burpees
6. Full Sit ups
7. Jack Squats Twist 10 ea side
8. Leg Lifts
9. Full Get Ups
10. Groiner to Worrior pose 10 ea side

Rest 2 minutes
Repeat 3 x for time

Healthy mind, healthy body,
Theo Tilton

W.O.D 08/17/2011

Crunchles Abs 30/30's

Warm-up & Stretch 5 min

30 seconds on, 30 seconds recovery
2 rounds

1. Planks
2. Plank hold with forward and backward hand taps
3. Plank hold with side to side hand taps or shoulder taps
4. Chasing rabbits
5. Spiderman Push ups
6. Forear plank to pillar plank
7. Groiners
8. Reverse plank hold

Repeat for 2 rounds


Warm down
Stretch

1.2.3 Ripped & Sexy!

Submit your favorite charity to be part of our next monthly donation

At R.S.B.C we donate 10% of all monthy fees to a local charity that has been selected by R.S.B.C clients.
To see where we have donated in the past go to the community tab.

Where do you want the money to go?
Let me know by responding to this blog entry.

The next Body Basics class

Saturday, Sept 17th, 2011  Lewis Morris Park – Doe Meadow Area

10 a.m.

Body Basics Orientation $99.00

NOTE: After completing the day of basics class, you will continue in the next Ripped & Sexy program beginning the next month.

Please make sure to fill out the forms HERE after paying for the Body Basics class and bring them with you to the Body Basics class completed and ready to go.

W.O.D. 08/15/2011

TRX & Cardio Circuit.

Warm-up, stretch, 5 minutes
Perform the follwoing exercise as many times as you can using 60/60 format.
60 seconds TRX
60 Seconds Cardio
Repeat for 5 Exercises and end with 1 minute break.

TRX & Cardio Circuit.

• 1min TRX - Low Row
• 1min      Bench - Step-ups
• 1min TRX - Tackle Squat Press
• 1min      Jumping Jacks
• 1min TRX - Front Shoulder Raise
• 1min      Cross Countries
• 1min TRX - Altenating Lunge Press
• 1min      Boxer Shuffle/ line hop    
• 1min TRX - Chest Flys
• 1min BREAK

REPEAT 2-3x for up to 20 - 30 minuts

Warm - down
Stretch

1.2.3..Ripped & Sexy!

Failure is Good!

W.O.D. 08/10/11

Today's workout is lesson on failure!

We are going to keep it simple

• Negative Push-ups to failure
• TRX Low rows to failure
• Plank to failure
• Wide Squats to failure
• Superman's to failure
• Full Crunch to failure

2 minute recovery and repeat as many times as you can in 28 minutes

Are you sick and tired?

 Are you sick and tired of:

-    working your butt off, but not getting enough fat loss?

-    exercise taking up so much of your valuable and limited time?

-    Eating boring, unsatisfying “diet foods” too often?

-    Feeling hungry too often?

    Now, thanks to this amazing all-natural discovery,  you can STOP STRUGGLING so hard to lose weight … and get even better results!

W.O.D 08/08/11

Fit Deck for Life!
bootcampers will perform 10 reps for each exercise in a pyramid routine as explained below:

Warm-up 5 minutes

5 exercises will be selected by random boot campers using Fit Deck.

Set 1-1 exercise 1, 10 reps
30 sec recovery

Set 2-1 exercise 1, 10 reps
Set 2-2 exercise 2, 10 reps
30 sec recovery

Set 3-1 exercise 1, 10 reps
Set 3-2 exercise 2, 10 reps
Set 3-3 exercise 3, 10 reps
30 sec recovery

Set 4-1 exercise 1, 10 reps
Set 4-2 exercise 2, 10 reps
Set 4-3 exercise 3, 10 reps
Set 4-4 exercise 4, 10 reps
30 sec recovery

Set 5-1 exercise 1, 10 reps
Set 5-2 exercise 2, 10 reps
Set 5-3 exercise 3, 10 reps
Set 5-4 exercise 4, 10 reps
Set 5-5 exercise 5, 10 reps
30 sec recovery

Set 6-1 exercise 5, 10 reps
Set 6-2 exercise 4, 10 reps
Set 6-3 exercise 3, 10 reps
Set 6-4 exercise 2, 10 reps
Set 6-5 exercise 1, 10 reps
30 sec recovery

Set 7-1 exercise 5, 10 reps
Set 7-2 exercise 4, 10 reps
Set 7-3 exercise 3, 10 reps
Set 7-4 exercise 2, 10 reps
30 sec recovery

Set 8-1 exercise 5, 10 reps
Set 8-2 exercise 4, 10 reps
Set 8-3 exercise 3, 10 reps
30 sec recovery

Set 9-1 exercise 5, 10 reps
Set 9-2 exercise 4, 10 reps
30 sec recovery

Set 10-1 exercise 5, 10 reps
30 sec recovery

Stretching Cool down

Bench it Baby! W.O.D. 08/03/11

Bench it Baby is a unique workout that you can do anywhere there is a park bench or picnic table with a bench seat.

Using a solid bench that is secure perform the following workout with a workout partner.

This partner workout is performed using a ladder style performance model.

What's a ladder style performance model?

Campers partner up with someone of relatively equal fitness level. Each

partner will take turns doing reps, starting with one rep, and continuing until both

partners have completed 9 consecutive reps.

We end this one two ways:

have the first team that finishes says “ding, ding, ding” and the ladder stops or

say you need two teams to ding to stop .

Workout:

• Bench Step Ups, 
• Seated Bench Knee Ups,
• Prisoner Jump Squats,
• Bench Push-ups,
• Bench 1/2 Burpees.

Partner A – Performs 1 rep

Partner B – Performs 1 rep

Partner A – Performs 2 consecutive reps

Partner B – Performs 2 Consecutive reps

Partner A – Performs 3 Consecutive reps

Partner B – Performs 3 Consecutive reps

Partner A – Performs 4 Consecutive reps

Partner B – Performs 4 Consecutive reps

Partner A – Performs 5 Consecutive reps

Partner B – Performs 5 Consecutive reps

Partner A – Performs 6 Consecutive reps

Partner B – Performs 6 Consecutive reps

Partner A – Performs 7 Consecutive reps

Partner B – Performs 7 Consecutive reps

Partner A – Performs 8 Consecutive reps

Partner B – Performs 8 Consecutive reps

Partner A – Performs 9 Consecutive reps

Partner B – Performs 9 Consecutive reps

August Bootcamp Begins Tonight!

Ripped & Sexy Bootcamp Welcomes NEW bootcampers to our August bootcamp!
See you tonight for some sweat & fun in the sun at LMP near Morristown.

If you missed the August Enrollment, you can pre-enroll in the September  Bootcamp by going to the Getting started page...

 

For August: (08/01 - 08/25)

• Class starts at 6:30
• 45 minutes
• Classes run M,W,Th
• Meet at DoeMeadow in LMP

 

If you missed the August Enrollment, you can pre-enroll in the September  Bootcamp by going to the Getting started page...