ABS & HILLS III

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

WOD 05/09/12: Pirates & Prisoners Workout!

Drink plenty of water throughout the day and at least 20-oz, 60 minutes before workout.

20-oz during workout, and at least 20-oz after workout!

Warm-up 5 min

·         Lunging Reach-over hip stretches

·         High knee walk

·         Leg swings

·         Calf hops

·         Seal jacks

Pirates & Prisoners Workout:

Perform each workout for 30 seconds followed by a 20 second break

·         30 sec Jack Planks

·         30 sec Scissor Planks

·         30 sec Prisoner Squats

·         30 sec Prisoner Back Lunges

·         30 sec Cricket Push-ups

·         2 minute break and repeat 4x

Warm-down 5 min

·         Lunging Reach-over hip stretches

·         Warrior pose

·         Triangle pose

·         DDUP

·         Sun salute

Don’t forget to have something to eat after your workout, filled with good quality ingredients.

A protein shake works very well… Here is what I use: http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html

Who is looking out for your health & wellness?

Theo Tilton NASM CPT

Founder & Principal Bootcamp Coach

Ripped&Sexy Bootcamp® - TLT Mind&Body LLC

973-768-3625

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W.O.D. 5/2/12

GIANT CIRCUIT WORKOUT.

Perform each exercise for 60 seconds then rotate to next exercise with 20 second break.

Perform for 28 min

2 lap warm up

Circuit:
Side to side hurdles
Front to back hurdles
Medicine ball squat throws
Medicine ball ab twist
Knee taps
Kettlebell swings
Wide squats
Battle ropes
Repeat 2x

Warm down 1 lap
Stretching 5min

 

Who's looking out for your health and wellness?

Theo Tilton

Sent from my Verizon Wireless 4G LTE Smartphone

What team has more balls?

W.O.D. 07/27/2011

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

The balls are in a big blue 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 or time is up at 25 minutes.

·         The team with the most balls wins!

07/26/2011 Tabatas W.O.D.

Warm-up 5-10 minutes

·         30 seconds of push-ups

·         30 seconds of squats

·         30 second of lunge twists left

·         30 second of lunge twists right

·         30 seconds of marching toe taps

W.O.D. 20/10 tabatas

8 rounds ea. exercise

20 sec work, 10 sec recovery

1 minute break between each exercise

·         Suicide Tap Down

·         Plank Jacks

·         Power Jacks

·         Body Saw Plank

·         Sea Turtles

5 min Light jog cool down.

5 min Stretch and complete

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

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H.I.I.T. sessions for 05/04/11

For today’s routine we are at risk of getting wet do to the rain.

So we better make it fun and worth it!

1.      Triple Minute warm-ups, 2 sets- Now, you know you have to do SOMETHING to warm up at bootcamp.  These triple minute workouts will do the trick!

1.      For one minute, jumping jacks

2.      For the next minute, jump rope hops

3.      For the third minute, burpees (jump up, into squat thrust, repeat)

4.      Repeat one more time for a total of 6 minutes

5.      Stretch time, 4 minutes

2.      H.I.I.T. sessions, 4 total intervals-If you have never heard of HIIT (High Intensity Interval Training), you are missing out on what may be the most effective fat burning technique to date. Simply put, you do an exercise at low intensity for a set period of time, then you switch to MAXIMUM intensity for a shorter duration. The most common HIIT exercise is jogging/running. But we use it with strength exercises as well!

·       Mark a distance of approximately 75-100 yards.

·       Camp jogs up and back at a slow to moderate pace for approximately 1-2 minutes

·       Once they have gone up and back once have them switch to a SPRINT and run the distance one time.

·       Upon returning to base camp perform 10 reps of each exercise below:

1.      Single Leg Lunge

2.      Side Single Leg Squats

3.      Seated Knee Raises

4.      Decline Push-ups

·       Repeat these INTERVALS a total of 4 times.

25-30 minutes

3.      Warm down & Stretch 5 minutes

Total time 40-45 minutes

Bootcamp Results Enhancement

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)

Thank you,

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

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

Nutrition: http://healthymindhealthybody.getprograde.com

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

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Left, Right, Up, Down, Back, Forward

Large space to run this drill.

1.      Get organized into several rows/columns evenly distributed (as to make a square). Trainer will stand in front of the group facing them.

2.      The trainer will call out Left, Right, Up, Down, Back or Forward instructing the clients what to do. Left, Right, Back and Forward indicate directions the clients should run and Up means tuck jump and Down means a pushup. Group should be facing forwards at all times.

3.      Group keeps moving for 3-5 minutes and then either repeat or increase the difficulty.

4.      Also the exercise may change depending on the trainers view of perceived exertion.  Other exercise demanded may be squat jumps, jumping jacks, get ups, dive bomber push-ups and more… 

Making it harder: To make this more difficult and to get the groups’ brains working, we might try ‘opposites’ where the group has to do the opposite of what I say. Or I may try the drill in silence and just use my hands to give directions.  Anyone who screws up the formation or the repetitions of the exercise will add additional reps to the exercises for the entire group.

This routine is to focus on agility, endurance, and cardio capacity.

Thank you,

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

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

Nutrition: http://healthymindhealthybody.getprograde.com

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

FBOOK: http://facebook.com/Theotilton

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LEGS of Champions

In a parking lot, ½ size of a football field use field cones to mark off a large rectangle about 50 meters in length 15m in width and also mark half way mark about 25 meters in length with cones.  Parking lots work great for this routine because of the white lines dividing parking spaces.  We will use the white lines for this workout specifically for measurement of distance and switch direction activities

Equipment needed:

·       Stop Watch

·       At least 6 cones

·       Parking lot with parking lines painted(optional)

Divide group up in to team evenly team 1 and 2

If teams are large break teams down in to smaller units of pairs or trios to perform the exercises

Perform the following exercise within the coned area

·       Suicide Drill

·       Squat Drill

·       Side Squat Drill

·       Line Hops

·       Walking Lunges

·       Froggy Hops

Details

Suicide Drill: 5 min

The idea of suicide drills will often make boot camper’s cringe let alone doing them.

They are rough and competitive.  When done correctly they can be one of the best switch direction drills you can do in bootcamp.

Perform suicide drills by running from the starting point to the second painted line in parking lot, then return home as fast as you can.

Without stopping now run to the 4^th lines and return to start as fast as you can.  Remember to touch the line with your hand.  Without stopping again, now run to the 6^th line.  Repeat this sequence until you make it back to start after the 8^th line.  When doing this in teams make sure that teams are separated with enough space between so no one runs into another runner.  Also if teams are large and broken down in to pairs or trios make sure that the next pair doesn’t start until the preceding pair/trio comes back home between line 6 and 8.  This will alleviate any risk for accidents.

Squat Drill: 2.5 min

Using the lines in the parking lot again to measure distance.

Have ea pair/trio run to 2^nd line and perform 10 squats, then run to line 4 and perform another 10 squats… do this by repeating 10 squats at line 6, and 8. Return to starting position.

Side Squat Drill: 5 min

Walking squats to the right/left

Pairs face ea other and squat by stepping out towards the finish line at line #8.

From starting position facing your partner, you both step toward the finish line, this will be placing your movement going sideways.

When your feet are at the widest part of the movement, perform a squat. Then on the upward motion of the squat return the opposite leg/foot together with the foot closest to the finish line.  Basically imaging walking sideways while putting a squat after each step.  If you are traveling in a rightward direction, step with right foot to the right toward the finish line, your feet should now be wide apart from each other. When your right foot hits the ground and you are in the widest foot position, perform a squat.  While returning up from the squat lift your left foot up to be closer to the right foot. And then repeat again.  This will basically be about 20 squats before you reach the finish line.  When you get to the finish line, wait for the other pairs to return and take a break.  You are now going to perform this exercise again in the opposite direction.

Line Hops: 5 min total

Ea boot camper is at his/her own line. The line will be used to hop over.

We are going to use these lines to hop over in the following manner to kill the calves.

·       30 sec- 60 sec front/ back hop

·       30 sec- 60 sec left right hop

·       30 sec- 60 sec clockwise box hop

·       30 sec- 60 sec counter clockwise box hop

Walking lunges: with running laps: 5mins

The idea here is for the entire group to do walking lunges from starting line to finish line and back and forth.

During this time, ea boot camper will take turns running around the cone perimeter.  When a runner returns to his/her lunges then the next boot camper will begin running.

This is performed until all boot campers complete the running portion.  WARNING- This is a brutal portion of the workout!  As with any portion of the workout, hydrate frequently.

Lastly: Froggy Hops: from finish line to staring line.  This is a fun way to finish up this brutal leg workout for last 1 min

Cool down with a light walk/jog around cones again 2min

Stretch routine 5 min

Emphasis on leg stretching

Thank you,

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

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

Nutrition: http://healthymindhealthybody.getprograde.com

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

FBOOK: http://facebook.com/Theotilton

Twitter: http://twitter.com/Theotilton