617-268-6232

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long-term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

 

Instructions

 

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

 

 

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

 

 

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

 

 

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

 

 

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

 

 

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

 

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

 

 

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at anytime.

 

 

Hoo-Rahs!  When you finish the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a reps based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

 

 

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

 

 

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

 

 

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…”exercises in previous circuit.

 

 

 

When an exercise is to be held for time and if you don’t have access to a chrono timer, keep track by counting “Mississippi’s”.

 

 

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

 

 

When you finish a challenge, post your results to our facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

  

Warm Up

  

Foam Roll 5min (10:5; aim for 5-10 rolls)
Foam Roll Upper to Lower Back Foam Roll 1-Arm Pec, R/L
Foam Roll Thoracic Extension Foam Roll Bent-Knee Adductor, R/L
Foam Roll 1-Arm Lat, R/L Foam Roll Hip Flexor / Quad, R/L
Foam Roll Piriformis, R/L Foam Roll TFL, R/L
Foam Roll 1-Leg Hamstring, R/L Foam Roll IT-Band, R/L
Foam Roll 1-Leg Calf, R/L

  

Static Stretch (3min)

CW#1 – Bands (15:5) CW#2 – Wall (25:5) CW#3:  Mat+Roller (15:5)
1.   SB Ham – R/L

2.   SB Add Pull – R/L

3.   SB Hip Cross – R/L

4.   SB Quad Pull – R/L

5.   HK Triceps -R/L

1.   Split Adductor – R/L

2.   T-Spine Rotation – R/L

3.   Prone Glute Push -R/L

1.   Forward Bend

2.   Deep Squat

3.   DS R/L Reach

4.   Stride Back, R/L

5.   T-Spine Rot, R/L

6.   HK Triceps – R/L

 

 

P10, Workout A, Warm Up P10, Workout B, Warm Up
1.   Side Lying Windmill to Shirt Tuck x8 1.   Supine Floor Slides x10
2.   Side Lying Windmill to Shirt Tuck x8 2.   Band Leg Lower x8e
3.    HK Split Add w/Hip Abd Mobes x20e 3.   HF Psoas Bridge x3 breaths (3:6)
4.   HF Psoas Bridge x3 breaths (3:6) 4.   Incline Ankle Mobes x8e
5.   ½ Kneel 3-Way Flat Ankle Mobes x5e 5.   Facing Wall Slides w/ Lift Off x6-8
6.   mb Hip ER+IR x12e, mb Squat x12 6.    90Dg Lat Mini Band Walks (ankl) x10e
7.   High Knee Ankling x6e 7.   High Knee Ankling x6e
8.   mb-ygb (ankle) Alt. Deep Squat x4e 8.   Lat Crossover Toe Touch to Reach Behind x3e
9.    mb-ygb (wrists) Lateral Bear Crawl x5e 9.  QP 45 Deg Spider Lunge to 1-Arm Reach x4e
10.  Fig4 G. Pull Inv Ham to Y-Reach x4e 10.  Bwd’s Long Inchworm x6

 

 

Workouts

  

Challenge Workout #1 (W-B) – Individual (M-S):  8 Rounds in 20min.

  

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength: complete 8 Rounds in 20min (G=8); 15-35%BW.

 

A1.  Pinball Push Up T’s 5min (4:1), 4rds, 15:5,

12sets, max reps

A2.  1-Leg Psoas Bridge – L+R
 
B1.  DB Hang Jump Shrug – Palms Down 5min (4:1), Continuous 10sec, 3rds, 18 sets, 40s rest b/w rds,

max reps

B2.  DB Hang High Pull – Palms Down
B3.  DB Hang Muscle Curl – Neutral Grip
B4.  DB RDL – Palms Down
B5.  Wrist Flexor Mobes x5 (20sec)
B6.  Tall Kneel Neck Mobes x2e (20sec)
 
C1.  DB Straight Arm Pullovers (G=32T) 1min (10:0), 20:10, 1rd, 4set, straight sets, 16sets, max reps, 30s rest b/w exercises;

 

D1.  1-Leg Squat to MB – R+L (G=32T)
E1.  Straight Leg Sit Ups (G=4×5)
F1.  Handstand Push Up Drop Sets (G=2,5,5,8)
 

 

*Coach Mike Finished w/ 8 Rounds!

 

Cool Down (mats & band):  2min (15:5)
1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

 

Challenge Workout #2 (W-A) – Individual (M-S)complete 11 Rounds AFAP

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 11 Rounds AFAP (G=<30min), 15-35%BW.

 

A1.  Alt. Kick Thru to Table Top 5min (4:1), 20:10, 4rds,

8 sets Max reps,

 (G=65reps)

A2.  2-Leg Towel Curl + Bridge
 
B1.  DB Hang Jump Shrug – Palms Neutral 5min (4:1), Continuous 10sec, 3rds, 18 sets,

40s rest b/w rds,

max reps

B2.  DB Hang Clean Pull – Palms Neutral
B3.  DB Hang Power Clean – Palms Neutral
B4.  DB Front Squat
B5.  Quadruped Wrist Flexor Mobes x5 (20sec)
B6.  Tall Kneel Neck Mobes x2e (20sec)
C1.  Bent-Over Band Rows x8 4 Rounds AFAP
C2.  1-Arm Push Ups x MAX to 2-Arm Drop Set x8
C3.  2-DB SLDL to High Knee – R/L x5e
C4.  DB Hip Lift + SL Reverse Crunch x10

 

*Coach Mike finished in 22:56!!

 

Cool Down – (mats & wall):  5min (25:5)

Push Up Calf, R / L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

Challenge Workout #3 – (W-B) – Individual (M-S):  complete 7courses, AFAP.

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 7 Course Workout & post Complex Finish Time (G=<6min); 15-35%BW.

 

 

Course 1:  Core & Cuffs Aka Cocktails and Appetizers

A1.  Pinball Up T’s 5min (4:1), 15:5,

4rd, 12 sets, max reps

 

A2.  HK mini & Super Band ER @ 90o – L+R

Course 2:  Guts & Butts Aka Soup

B1.  Alt. Spider March to 1-Arm Reach 5min (4:1), 15:5,

4rd, 12 sets, max reps

B2.  Towel Curl + Bridge

 

Course 3:  Stability & Power Aka Salad

C1.  Lateral Hand Fires 5min (4:1), 15:5,

4rd, 12sets, max reps

C2.  1-Leg Lateral Line Hops – Continuous – R+L

 

Course 4Sexy Traps & Six Packs Aka Entrée #1 – Seafood

D1.  FE Pike Push Ups Drop Sets 5min (4:1), 20:10

 4rd, 8 sets, max reps

D2.  Straight Leg Sit Ups

 

Course 5:  Show Muscles & Go Muscles Aka Entrée #2 – Chicken

E1.  1-Arm Push Ups (1 set only) + 2-Arm Push Ups 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

E2.  Band Bent-Over Rows

 

Course 6:  Go Muscles & Show Muscles Aka Entrée #3 – Meat

F1.  DB SLDL + High Knee 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

F2.  DB Hip Lifts

 

Course 7:  Are you kidding me finisher Aka Dessert aka you probably should have passed

G1-G6.  DB Complex Finish 3rds AFAP (G=<6min)

 

 

G1.  DB Hang Jump Shrug – Palms Down x4 Finish 3rds AFAP (G=6min)
G2.  DB Hang High Pull – Palms Down x4
G3.  DB Hang Muscle Curl – Palms Neutral x4
G4.  DB RDL – Palms Down x4
G5.  Quadruped Wrist Flexor Mobes x5
G6.  TK, Hands Behind Back Neck Mobes x2e

 

*Coach Mike Finished in 3:52!

 

Cool Down (mat & roller) = 5min (15:5)

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long-term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

 

Instructions

 

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

 

 

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

 

 

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

 

 

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

 

 

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

 

 

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

 

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

 

 

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at anytime.

 

 

Hoo-Rahs!  When you finish the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a reps based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

 

 

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

 

 

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

 

 

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…”exercises in previous circuit.

 

 

 

When an exercise is to be held for time and if you don’t have access to a chrono timer, keep track by counting “Mississippi’s”.

 

 

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

 

 

When you finish a challenge, post your results to our facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

 

Warm Up

 

Foam Roll 5min (10:5; aim for 5-10 rolls)
Foam Roll Upper to Lower Back Foam Roll 1-Arm Pec, R/L
Foam Roll Thoracic Extension Foam Roll Bent-Knee Adductor, R/L
Foam Roll 1-Arm Lat, R/L Foam Roll Hip Flexor / Quad, R/L
Foam Roll Piriformis, R/L Foam Roll TFL, R/L
Foam Roll 1-Leg Hamstring, R/L Foam Roll IT-Band, R/L
Foam Roll 1-Leg Calf, R/L

 

Static Stretch (3min)

CW#1 – Bands (15:5) CW#2 – Wall (25:5) CW#3:  Mat+Roller (15:5)
1.   SB Ham – R/L

2.   SB Add Pull – R/L

3.   SB Hip Cross – R/L

4.   SB Quad Pull – R/L

5.   HK Triceps -R/L

1.   Split Adductor – R/L

2.   T-Spine Rotation – R/L

3.   Prone Glute Push -R/L

1.   Forward Bend

2.   Deep Squat

3.   DS R/L Reach

4.   Stride Back, R/L

5.   T-Spine Rot, R/L

6.   HK Triceps – R/L

 

 

P9, Workout A, Warm Up P9, Workout B, Warm Up
1.   Supine Floor Slides x10 1.   Side Lying Windmill x4e
2.   Band Leg Lower x8e 2.   ½ Kneeling Split Adductor Mobes x8e
3.   HF Psoas Bridge x3 breaths (3:6) 3.   HF Psoas Bridge x3 breaths (3:6)
4.   Incline Ankle Mobes x8e 4.   ½ Kneel 3-Way Flat Ankle Mobes x5e
5.   Facing Wall Slides x10 5.   mb+SB HK Sho ER @ 90 Deg x8e
6.   45Dg Lat Mini Band Walks x10e 6.   mb Hip ER+IR x8e, mb Squat x8
7.   High Knee Ankling x6e 7.   High Knee Ankling x6e
8.   QP to Bwd Lunge Spider Lunge x4e 8.   Alt. Deep Squat x4e
9.   Long Inchworm x6 9. Lateral Bear Crawl x4e
10. Alt. Lat Crossover ToeTouch x5e 10.  Cradle Bwd Inv Ham Y-Reach x4e

 

Workouts

 

Challenge Workout #1 (W-B) – Individual (M-S):  max Rounds in 20min.

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength: complete max Rounds in 20min (G=9); 25-45%BW.

 

A1.  Alt. Spider March Kick Thru 5min (4:1), 4rds, 20:10, 8sets (G=48 reps)
A2.  2-Leg Towel Curl + Bridge
 
B1.  DB Hang Jump Shrug – Neutral Grip 5min (4:1), Continuous 20sec, 2rds, max reps (G=78 reps)

 

B2.  DB Hang Clean Pull – Neutral Grip
B3.  DB Hang Power Clean – Neutral Grip
B4.  DB Front Squat
B5.  Wrist Flexor Mobes x5
B6.  Tall Kneel Neck Mobes x3e
 
C1.  Bent-Over Band Row w/ Rotation x12 10min (9:1),

Max Rds, G=3

 

C2.  1-Arm Push Ups + 2-Arm Drop Set 3e + 8
C3.  2-DB SLDL + High Knee x5e
C4.  DB Hip Lift + SL Reverse Crunch x10 or 12T
 

 

*Coach Mike Finished w/ 9 Rounds!

 

Cool Down (mats & band):  2min (15:5)
1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

Challenge Workout #2 (W-A) – Individual (M-S)complete 9 Rounds AFAP

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 9 Rounds AFAP (G=<30min), 25-45%BW.

 

A1.  Push Up T’s 5min (4:1), 15:5, 4rds,

12 sets Max reps,

 (G=104 reps)

A2.  1-Leg Psoas Bridge – L+R
 
B1.  DB Hang Jump Shrug – Palms Down x7 2 Rounds AFAP
B2.  DB Hang High Pull – Palms Down x7
B3.  DB Hang Muscle Curl – Palms Neutral x7
B4.  DB RDL x7
B5.  Quadruped Wrist Flexor Mobes x8
B6.  Tall Kneel Neck Mobes x4e
C1.  DB Straight Arm Pullovers x10 3 Rounds AFAP
C2.  DB 1-Leg Squat to small MB x6e
C3.  Straight Leg Sit Ups – Hands Across Shoulders x8
C4.  Hand Stand Push Up + Floor Slides (1+ or 5e) + 8

 

*Coach Mike finished in 28:35!

 

Cool Down – (mats & wall):  5min (25:5)

Push Up Calf, R / L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

Challenge Workout #3 – (W-B) – Individual (M-S):  complete 7courses, AFAP.

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 7 Course Workout & post Complex Finish Time (G=<6min); 25-45%BW.

 

Course 1:  Core & Cuffs Aka Cocktails and Appetizers

A1.  Push Up T’s 5min (4:1), 15:5,

4rd, 12 sets, max reps

 

A2.  HK mini & Super Band ER @ 90o – L+R

Course 2:  Guts & Butts Aka Soup

B1.  Alt. Spider March to 1-Arm Reach 5min (4:1), 20:10,

4rd, 8 sets, max reps

B2.  Towel Curl + Bridge

 

Course 3:  Stability & Power Aka Salad

C1.  Lateral Hand Fires 5min (4:1), 15:5,

4rd, 12sets, max reps

C2.  1-Leg Lateral Hop – Double Bounce – R+L

 

Course 4Sexy Traps & Six Packs Aka Entrée #1 – Seafood

D1.  FE Pike Push Ups 5min (4:1), 20:10

 4rd, 8 sets, max reps

D2.  Straight Leg Sit Ups

 

Course 5:  Show Muscles & Go Muscles Aka Entrée #2 – Chicken

E1.  1-Arm Push Up or 2-Arm P.U. w/ Drop Set 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

E2.  Bent-Over Band Rows w/ Rotation

 

Course 6:  Go Muscles & Show Muscles Aka Entrée #3 – Meat

F1.  2-DB SLDL + High Knee 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

F2.  Hip Lift + Straight Leg Reverse Crunch

 

Course 7:  Are you kidding me finisher Aka Dessert aka you probably should have passed

G1-G6.  DB Complex Finish 3rds AFAP (G=<6min)

 

 

G1.  DB Hang Jump Shrug – Palms Neutral x7 Finish 3rds AFAP (G=6min)
G2.  DB Hang Clean Pull – Palms Neutral x7
G3.  DB Hang Power Clean – Palms Neutral x7
G4.  DB Front Squats – Palms Down x7
G5.  Quadruped Wrist Flexor Mobes x8
G6.  TK, Hands Behind Back Neck Mobes x3e

 

*Coach Mike Finished in 8:40!

 

Cool Down (mat & roller) = 5min (15:5)

 

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long-term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

 

Instructions

 

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

 

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

 

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

 

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

 

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

 

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

 

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

 

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at anytime.

 

Hoo-Rahs!  When you finish the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a reps based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

 

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

 

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

 

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…”exercises in previous circuit.

 

When an exercise is to be held for time and if you don’t have access to a chrono timer, keep track by counting “Mississippi’s”.

 

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

 

When you finish a challenge, post your results to our facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

 

Warm Up

  

Foam Roll 5min (10:5; aim for 5-10 rolls)
Foam Roll Upper to Lower Back Foam Roll 1-Arm Pec, R/L
Foam Roll Thoracic Extension Foam Roll Bent-Knee Adductor, R/L
Foam Roll 1-Arm Lat, R/L Foam Roll Hip Flexor / Quad, R/L
Foam Roll Piriformis, R/L Foam Roll TFL, R/L
Foam Roll 1-Leg Hamstring, R/L Foam Roll IT-Band, R/L
Foam Roll 1-Leg Calf, R/L

 

Static Stretch (3min)

CW#1 – Bands (15:5) CW#2 – Wall (25:5) CW#3:  Mat+Roller (15:5)
1.   SB Ham – R/L

2.   SB Add Pull – R/L

3.   SB Hip Cross – R/L

4.   SB Quad Pull – R/L

5.   HK Triceps -R/L

1.   Split Adductor – R/L

2.   T-Spine Rotation – R/L

3.   Prone Glute Push -R/L

1.   Forward Bend

2.   Deep Squat

3.   DS R/L Reach

4.   Stride Back, R/L

5.   T-Spine Rot, R/L

6.   HK Triceps – R/L

 

 

P8, W-A, Warm Up for CW# 2 P8, W-B, Warm Up for CW#1&3
1.   Side Lying Thoracic Ext w/ Rot. x6e 1.   Supine Floor Slides x10
2.   Band Leg Lower x8e 2.   ½ Kneeling Split Adductor Mobes x8e
3.   HF Psoas Bridge x3 breaths (3:6) 3.   HF Psoas Bridge x3 breaths (3:6)
4.   ½ Kneel 3-Way Flat Ankle Mobes x5e 4.   Incline Ankle Mobes x8e
5.   mb+SB HK Sho ER @ 90 Deg x8e 5.   Facing Wall Slides x10
6.   mb Hip ER+IR x8e, mb Squat x8 6.   Lateral Mini Band Walks (ankle) x10e
7.   High Knee Ankling x6e 7.   High Knee Ankling x6e
8.   Bwd Bear Crawl x8e 8.   Bwd Long Inchworm x6
9.   Lateral Lunge to Reach x4e 9.  QP-Lunge Instep to 1-ArmReach x4e
10.  HKH Bwd Inv Ham to Y-Reach x4e 10.  Lat Crssovr ToeTouch to OHR x5e

 

 

Workouts

 

 

Challenge Workout #1 (W-B) – Individual (M-S):  max Sets in 20min.

 

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength: complete max Sets in 20min (G=42); 30-50%BW.

A1.  Low Plank T’s 5min (4:1), 15:5, 4rds, 12sets, Max reps, (G=96 reps)
A2.  1-Leg Psoas Bridge – L+R
 
B1.  DB Hang Jump Shrug – Palms Down x3 5min (4:1),

Max Sets, G=12

B2.  DB Hang High Pull – Palms Down x3
B3.  DB Hang Muscle Curl x3
B4.  DB RDL x3
B5.  Wrist Flexor Mobes x8
B6.  Tall Kneel Neck Mobes x4e
 
C1.  DB Straight Arm Pullovers to Press x8 5min (4:1),

Max Sets, G=9

C2+C3.  DB 1-Leg Squat to MB x6e or 8-12
 
D1.  Straight Leg Sit Ups – Hands Across Sho x8 or 10 5min (4:1),

Max Sets, G=9

D2+D3.  FE Pike Push Ups + Floor Slide x(5 or 8) +8
 

 

*Coach Mike Finished w/ 46 Sets

 

 

Cool Down (mats & band):  2min (15:5)
1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

 

Challenge Workout #2 (W-A) – Individual (M-S)complete 9 Rounds AFAP

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 9 Rounds AFAP (G=<30min), 30-50%BW.

 

 

A1.  Alternating Spider March to a 1-Arm Reach 5min (4:1), 15:5, 4rds

Max reps, (G=96 reps)

A2.  1-Leg Psoas Bridge – L+R
 
B1.  DB Hang Jump Shrug – Palms Neutral x3 2 Rounds AFAP
B2.  DB Hang Clean Pull – Palms Neutral x3
B3.  DB Hang Power Clean – Palms Neutral x3
B4.  DB Front Squat – Elbows Closed x3
B5.  Quadruped Wrist Flexor Mobes x8
B6.  Tall Kneel Neck Mobes x4e
C1.  Bent-Over Band Rows x10 3 Rounds AFAP
C2.  Inc. 1-Arm Push Ups + 2-Arm Drop Set x3e + 8
C3.  2-DB SLDL – L+R x5e or 10-12
C4.  DB Hip Lift x10

 

*Coach Mike finished in 22:02!

 

Cool Down – (mats & wall):  5min (25:5)

Push Up Calf, R / L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

 

Challenge Workout #3 – (W-B) – Individual (M-S):  complete 7courses, AFAP.

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 7 Course Workout & post Complex Finish Time (G=<6min); 30-50%BW.

 

Course 1:  Core & Cuffs Aka Cocktails and Appetizers

A1.  Low Plank T’s 5min (4:1), 15:5,

4rd, 12 sets, max reps

 

A2.  HK mini & Super Band ER @ 90o – L+R

Course 2:  Guts & Butts Aka Soup

B1.  Alt. Spider March to 1-Arm Reach 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

B2.  1-Leg HF Psoas Bridge – L+R

 

Course 3:  Stability & Power Aka Salad

C1.  Linear Hand Fires 5min (3.75:1.25), 15:10,

3rd, 9sets, max reps

C2.  1-Leg Hop – Stick – R+L

 

Course 4Sexy Traps & Six Packs Aka Entrée #1 – Seafood

D1.  FE Pike Push Ups 5min (4:1), 20:10

 4rd, 8 sets, max reps

D2.  Straight Leg Sit Ups

 

Course 5:  Show Muscles & Go Muscles Aka Entrée #2 – Chicken

E1.  DB 1-Leg Squat to MB R+L 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

E2.  DB SA Pullovers to Close Grip Press

 

Course 6:  Go Muscles & Show Muscles Aka Entrée #3 – Meat

F1.  Towel Curl to Bridge 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

F2.  Push Ups + Floor Slides

 

Course 7:  Are you kidding me finisher Aka Dessert aka you probably should have passed

G1-G6.  DB Complex Finish 3rds AFAP (G=<6min)

 

G1.  DB Hang Jump Shrug – Palms Down x3 Finish 3rds AFAP (G=6min)
G2.  DB Hang High Pull – Palms Down x3
G3.  DB Hang Muscle Curl – Neutral 2 Palms Up x3
G4.  DB RDL – Palms Down x3
G5.  Quadruped Wrist Flexor Mobes x8
G6.  TK, Hands Behind Back Neck Mobes x4e

 

*Coach Mike Finished in 4:39

 

Cool Down (mat & roller) = 5min (15:5)

 

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

 

Instructions

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

 

 

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

 

 

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

 

 

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

 

 

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

 

 

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

 

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

 

 

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at anytime.

 

 

Hoo-Rahs!  When you finish the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a reps based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

 

 

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

 

 

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

 

 

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…”exercises in previous circuit.

 

 

 

When an exercise is to be held for time and if you don’t have access to a chrono timer, keep track by counting “Mississippi’s”.

 

 

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

 

 

When you finish a challenge, post your results to our facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

 

Warm Up

 

Foam Roll 5min (10:5; aim for 5-10 rolls)
Foam Roll Upper to Lower Back Foam Roll 1-Arm Pec, R/L
Foam Roll Thoracic Extension Foam Roll Bent-Knee Adductor, R/L
Foam Roll 1-Arm Lat, R/L Foam Roll Hip Flexor / Quad, R/L
Foam Roll Piriformis, R/L Foam Roll TFL, R/L
Foam Roll 1-Leg Hamstring, R/L Foam Roll IT-Band, R/L
Foam Roll 1-Leg Calf, R/L

 

 

Static Stretch (3min)

CW#1 – Bands (15:5) CW#2 – Wall (25:5) CW#3:  Mat+Roller (15:5)
1.   SB Ham – R/L

2.   SB Add Pull – R/L

3.   SB Hip Cross – R/L

4.   SB Quad Pull – R/L

5.   HK Triceps -R/L

1.   Split Adductor – R/L

2.   T-Spine Rotation – R/L

3.   Prone Glute Push -R/L

1.   Forward Bend

2.   Deep Squat

3.   DS R/L Reach

4.   Stride Back, R/L

5.   T-Spine Rot, R/L

6.   HK Triceps – R/L

 

 

P7, W-A, Warm Up for CW# 2 P7, W-B, Warm Up for CW#1&3
1.   Side Lying Thoracic Rolls. x10e 1.   Supine Floor Slides x10
2.   Band Leg Lower x8e 2.   Band Leg Lower x8e
3.   1-Leg Psoas Bridge x3 breaths (3:6) 3.   1-Leg Psoas Bridge x3 breaths (3:6)
4.   Band Sho Ext. Rot @ 90 Deg x8e 4.   ½ Kneel 3-Way Flat Ankle Mobes x5e
5.   Mini Band Hip Rotation & Squat x8e 5.   Facing Wall Slides x10
6.   Incline Ankle Mobes x8e 6.   Lateral Mini Band Walks (ankle) x10e
7.   High Knee Ankling x8e 7.   High Knee Ankling x8e
8.   Lateral Crossover Toe Touch x2c 8.   Lateral Deep Squat x4e
9.   Bear Crawl – Fwd & Bwd 2x2e 9.  Inchworm x6
10.  Quad Pull Lunge, 1-Arm Reach x4e 10.  Bwd Inv Hamstring to Y-Reach x4e

 

Workouts

  

Challenge Workout #1 (W-B) – Individual (M-S):  max Sets in 20min. 

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength: complete max Sets in 20min (G=28); 20-40%BW.

 

A1.  DB Hang Jump Shrug – Palms Neutral x6 5min (4:1),

Max Sets, G=12

A2.  DB Hang Clean Pull – Palms Neutral x6
A3.  DB Hang Power Clean x6
A4.  DB Front Squat x6
A5.  Wrist Flexor Mobes x8
A6.  Tall Kneel Neck Mobes x4e
 
B1.  2-DB SLDL R+L x8e 7.5min (6.5:1),

Max Sets, G=8

B2.  DB Reverse Crunch to Dead Bug x5e
 
D1.  DB Straight Arm Pullovers x8 7.5min (6.5:1),

Max Sets, G=8

D2.  Pike Push Ups + Floor Slide x6+8
 

 

*Coach Mike Finished w/ 31 Sets

 

Cool Down (mats & band):  2min (15:5)
1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

 

Challenge Workout #2 (W-A) – Individual (M-S)complete 6 Rounds AFAP

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 6 Rounds AFAP (G=<30min), 20-40%BW.

 

A1.  DB Hang Jump Shrug – Palms Down x6 2 Rounds AFAP
A2.  DB Hang High Pull – Palms Down x6
A3.  DB RDL Muscle Curl – Neutral to Palms Up x6
A4.  DB RDL – Palms Down x6
A5.  Quadruped Wrist Flexor Mobes x8
A6.  Tall Kneel Neck Mobes w/ Hands Behind Back x4e
B1.  DB 1-Leg Squat x6e 4 Rounds AFAP
B2.  Straight Leg Sit Ups – Hands @ Side x8
B3.  Bent-Over Band Rows x8
B4.  Incline 1-Arm Push Ups x6e

 

*Coach Mike finished in 23:25

 

Cool Down – (mats & wall):  5min (25:5)

Push Up Calf, R / L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

 

Challenge Workout #3 – (W-B) – Individual (M-S):  complete 7courses, AFAP.

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 7 Course Workout & post Complex Finish Time (G=<5min); 20-40%BW.

 

Course 1:  Core & Cuffs Aka Cocktails and Appetizers

A1.  High Plank T’s x5e 5min (4:1), 15:5,

4rd, 12 sets, max reps

 

A2.  Half Kneel Mini & Super Band ER @ 90o x10e

Course 2:  Guts & Butts Aka Soup

B1.  Alt. Spider March x8e 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

B2.  1-Leg HF Psoas Bridge x8e

 

Course 3:  Stability & Power Aka Salad

C1.  Quadruped Opposites x8e 5min (3.75:1.25), 15:10,

3rd, 9sets, max reps

C2.  Squat Jump – Continuous x5

 

Course 4Sexy Traps & Six Packs Aka Entrée #1 – Seafood

D1.  Straight Arm Band Pull Apart’s x8 5min (4:1), 20:10

 4rd, 8 sets, max reps

D2.  Straight Leg Sit Ups x8

 

Course 5:  Show Muscles & Go Muscles Aka Entrée #2 – Chicken

E1.  DB Reverse Crunch to Dead Bug x5e 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

E2.  2-DB SLDL 8e

 

Course 6:  Go Muscles & Show Muscles Aka Entrée #3 – Meat

F1.  DB SA Pullovers to Close Grip Press x8 5min (3.75:1.25), 15:10,

3rd, 9 sets, max reps

F2.  Pike Push Ups + Floor Slides x6+8

 

Course 7:  Are you kidding me finisher Aka Dessert aka you probably should have passed

G1-G6.  DB Complex Finish 2rds AFAP (G=<5min)

 

G1.  DB Hang Jump Shrug – Palms Down x6 Finish 2rds AFAP (G=5min)
G2.  DB Hang High Pull – Palms Down x6
G3.  DB RDL Muscle Curl x6
G4.  DB RDL x6
G5.  Quadruped Wrist Flexor Mobes x8
G6.  TK, Hands Behind Back Neck Mobes x4e

 

*Coach Mike Finished in 4:18

 

Cool Down (mat & roller) = 5min (15:5)

 

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long-term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

 

Instructions

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

 

 

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

 

 

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

 

 

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

 

 

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

 

 

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises. Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

 

 

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at any time.

 

 

Hoo-Rahs!  When you finish, the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a rep based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

 

 

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

 

 

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

 

 

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…” exercises in previous circuit.

 

When an exercise is to be held for time and if you don’t have access to a Chrono timer, keep track by counting “Mississippi’s”.

 

 

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

 

 

When you finish a challenge, post your results to our Facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

 

Warm Up

 

Foam Roll 5min (10:5; aim for 5-10 rolls)
Foam Roll Upper to Lower Back Foam Roll 1-Arm Pec, R/L
Foam Roll Thoracic Extension Foam Roll Bent-Knee Adductor, R/L
Foam Roll 1-Arm Lat, R/L Foam Roll Hip Flexor / Quad, R/L
Foam Roll Piriformis, R/L Foam Roll TFL, R/L
Foam Roll 1-Leg Hamstring, R/L Foam Roll IT-Band, R/L
Foam Roll 1-Leg Calf, R/L

 

 

Static Stretch (5min) – Team Stretch

CW#1 – Bands (15:5) CW#2 – Wall (25:5) CW#3:  Mat+Roller (15:5)
1.   SB Ham – R/L

2.   SB Add Pull – R/L

3.   SB Hip Cross – R/L

4.   SB Quad Pull – R/L

5.   HK Triceps -R/L

1.   Split Add – R/L

2.   T. Ext w/Rot – R/L

3.   Prone Glute Push -R/L

1.   Forward Bend

2.   Deep Squat

3.   DS R/L Reach

4.   Stride Back, R/L

5.   T-Spine Rot, R/L

6.   HK Triceps – R/L

 

 

P6, W-A, Warm Up for CW# 1&3 P6, W-B, Warm Up for CW#2
1.   Quadruped T-Spine Rot. x10e 1.   Supine Floor Slides x10
2.   Band Leg Lower x8e 2.   Band Leg Lower x8e
3.   HF Psoas Bridge x3 breaths (3:6) 3.   HF Psoas Bridge x3 breaths (3:6)
4.   mb TK Sho ER @ 0 Degrees x12 4.   mb High Plank Sho Up + Down x10e
5.   Mini Band ER + IR x10e 5.   Mini Band Squat x10 w/ 5s Holds
6.   ½ Kneel 3-Way Flat Ankle Mobes x5e 6.   Incline Ankle Mobes x8e
7.   Mid Shin Ankling/OHMarch x8e 7.   Mid Shin Ankling/OHMarch x8e
8.   Alt. Lateral Deep Squat x4e 8.   HKHug – Inv Hamstring Y-Reach x4e
9.   Inchworm x4 9.  Quad Pull to Lunge to OHR x4e
10. Lat. Lunge to Overhead Reach x4e 10.  Fwd & Bwd Bear Crawl 4x2e

 

 

Workouts

 Challenge Workout #2 (W-A) – Individual (M-S):  max Reps in 20min.

 

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

 

Strength: complete max Reps in 20min (G=218); 30-50%BW.

 

A1.  DB Hang Power Clean x5 5min (3.5:1.5), Max Sets, G=62 reps
A2.  Side Bridges @ the Wall x7e
   
B1.  DB Goblet RFE Split Squat x6e

+CS:  DB Goblet Squat

8.25min (6.75:1.5),

3min, Max Sets, 1min rest,

then Compound Set Circuit

15:10, 15:15, 1rd, max reps

G=78 reps

 

B2.  FE Band Push Ups x6

+CS:  Drop Set

   
C1.  2-DB SLDL x6e

+CS:  Towel Curl

6.75min:

3min, Max Sets, 1min rest,

then Compound Set (CS) Circuit

15:10, 15:15, 1rd, max reps

G=78 reps

C2.  DB Straight Arm Pullover x6

+CS:  DB Skull Crusher

   

 

*Coach Mike Finished w/ 235 Sets

 

 

Static Stretch Cool Down (mats & wall):  2min (25:5)

Push Up Calf, R / L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

 

 

 

Challenge Workout #3 (W-B) – Individual (M-S)complete 7courses, AFAP.

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Seriessee above for individual exercises

 

Strength:  complete 7 Course Workout & post Pyramid Finish Time (G=<10min); 30-50%.

 

Course 1:  Abs & Cuffs aka Cocktails and Appetizers

A1.  Side Bridges w/ Hip Adductions Holds – R+L 5min (4:1), 15:5, 4rds (12sets),

 Max Reps, G=96

 

A2.  Tall Kneel, Band External Rotation @ 0 Deg

Course 2:  Guts & Butts aka Soup

B1.  High Plank Band Reaches x10e 5min (4:1), Max Reps, G=112
B2.  Towel Bridge to Extension x8

 

Course 3:  Stability & Power aka Salad

C1.  Bear Holds 5min (3.75:1.25),15:10, 3rds (9sets) Max Reps, G=39
C2.  1-DB Swings – R+L

 

Course 4Sexy Traps & Six Packs aka Entrée #1 – Seafood

D1.  DB Push Press x6 5min (4:1), Max Reps, G=88
D2.  Low Plank Alt. Knee Flexion x8e

 

Course 5:  Show Muscles & Go Muscles aka Entrée #2 – Chicken

E1.  FE Band Push Ups 5min (3.75:1.25),15:10, 3rds (9sets), Max Reps, G=54
E2.  DB Goblet Lateral Lunge – R+L

 

Course 6:  Go Muscles & Show Muscles aka Entrée #3 – Meat

F1.  Bent-Over Band Row w/ Rotation 5min (3.75:1.25),15:10, 3rds (9sets)

 Max Reps, G=54

F2.  DB 1-Leg Bench Hip Thrust – R+L

 

Course 7:  Are you kidding me finisher aka Dessert aka you probably should have passed

G1.  Band High Pulls x2,4,6,8,10,8,6,4,2

G2.  Band Bicep Curls x2,4,6,8,10,8,6,4,2

G3.  DB Skull Crushers x2,4,6,8,10,8,6,4,2

Up & Down Pyramid AFAP; G=<10min

 

*Coach Mike Finished in 8:48

 

Static Stretch Cool Down (mats & rollers):  1m40s (15:5)

 

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

Hola Change Makers!

This topic has been on my mind a lot lately so I thought I’d share so you could benefit too. If you’re reading this you’re either in a period of change in your life or you’re about to begin a period of change in your life. Whichever it is, when you want to make change happen, you have to change and when you change you can make things happen. Another way to put it is, if you want more, you have to become more, you can’t expect more and continue to do the same things. It doesn’t work that way. If you want to change your body, your habits, your lifestyle you have to do more and ironically sometimes doing less, like eating less, is actually doing more, or going to bed early is actually doing more. Are you feeling me? Are you with me? If you want advanced results you have to take advanced action. O.K. That’s 3 different catchy phrases for you to make your own mantras.

Making Change Happen by 1st changing yourself so you can make things Happen!
Doing More to Become More
Doing Advanced Things to get Advanced Results

and I thought of one more from Ghandi,

Be the Change You Want to See in the World!

All of these require work, effort, diligence, persistence, grit, determination, consistency, sacrifice, courage, perseverance, action, mistakes, course correction, discipline and more. This is the work part. You have to work really hard, daily and make it a part of your lifestyle, then once, you’ve done it long enough, while making adjustments along the way, you’re desired result should come close enough to achieve, then finish.

Most people translate this into burning the candle at both ends. Raise your hand if you’ve ever burnt the candle at both ends. I certainly have. Here’s the problem with that.

Work + Work = Burnout!

Burnout = A heavy cost to pay down the road, that could be many things, health, relationships, performance, time, money, opportunities, …

We want to avoid this at all costs.

Work + Rest = Success! is what we’re aiming for. If you bust your butt working hard you gotta rest your body and mind hard so you can recover and do it again. This is the ying and yang. Give and take, ebb & flow, ebony and ivory, peanut butter and jelly, milk and cereal, ham and burger. Got it?

Rest = sleep, fun, learning, family, friends, massage, stretching, nature, walking, whirlpool, sauna, steam, yoga, sweating, day trips, vacation, weekend getaways, half days, journaling, meditation, a good book, good conversation, quiet time, … anything that fills you up and recharges you without a cost.

What doesn’t count? Anything that fills you up and has a cost*.

Example: work hard, play hard = high cost because you’re burning the candle at both ends. This is a false truth, the story of my 20’s and why I spent so many Sundays hungover, mad at myself. I thought, bust my butt all week long, be disciplined, pack my meals, train everyday, work hard at my craft and then go out on the weekends and play hard. No, that’s false and a hard pattern to break. You’re body needs rest. Look at Tom Brady. He’s 40, the Greatest Quarterback of all time. He’s not going out partying. He’s working hard and resting hard. He’s got balance. Gronk works hard and plays hard, however, he’s been injured a ton. I don’t know if they’re related, his injuries and his playing hard, because he does catch balls down the middle of the field where he’s a sitting duck for defenders to tackle him, but if he was resting as hard as he works, his body might be more resilient.

Work hard, rest hard, doesn’t mean you don’t play hard, have fun and party to blow off steam, but it does mean you have to do it within your specific boundaries and avoid sabotaging all the good work you’ve done up to that point. What does this mean?

Live 1 Life, Not 2 Lives.
If you go to bed 4-5 days a week at 10pm, and get up at 5:30am, for a total of 7.5 hours of sleep, then the other 2-3 days, you don’t want to sabotage you’re good efforts by both staying up later and getting less sleep (most people can’t sleep in on the regular if they’re bodies are used to getting up early). You’re going to wake up at roughly the same time as you do normally, but you played harder and then didn’t give yourself enough time to recover. No bueno. Especially if you drank alcohol, smoked cigarettes, ate refined carbohydrates / processed foods / sugar, ate a lot of salt, were in a loud environment and stayed up late. It’s too hard to recover, especially as you age. You’ll set yourself back at least a day, but usually longer. You can work hard play hard, as long as it’s within 1 lifestyle, not 2 separate one’s, which means you go to bed at roughly the same time 7 days per week and get up at roughly the same time 7 days per week, and your play hard, doesn’t have a recover cost the next day or days. It must contribute to you JUMPING OUT OF BED the next day, otherwise, it had a cost, and didn’t meet our Work + Rest = Success, criteria: “anything that fills you up and recharges you without a cost”.

There are exceptions to this rule:
1. Don’t miss out on opportunities because you’re following this plan 100% of the time. Give yourself permission to break course.
2. Don’t have a reason or an excuse to break course more than once in a lifetime opportunities.
3. Be consistent 9 times out of 10 and that 10th time, make sure the cost doesn’t set you back more than 1 day.
4. 9 steps forward, 1 step back, not 1 step forward 1 step back, or 2 steps forward, 2 steps back or 5 steps forward and 5 steps back or worse, 1 step forward and 2 steps back. Do you get it? Don’t go crazy playing hard, splurging and living a 2nd life, that’s not true or complimentary to the life you’re building and living on purpose all the other days of the week.

In summary. To make change happen, you must change and when you change, you can make things happen. When you change you’re aim is to live 1 life, doing more so you can become more, while resting hard, so you can recover and jump out of bed to do it again the next day. When you do these advanced habits, you’ll get advanced results, you’ll become the change you want to see in the world and in your life and most importantly you’ll avoid self-sabotage and burnout, which have high costs no body wants to pay.

Burn & Earn!

Your coach,

Mike Alves

p.s. sign up now, if you want me to coach you towards your change!

Home, Work and … Change Your Body Boot Camps. Your 3rd destination. Your favorite place to go to recharge, connect, change and get better. It’s your recurring, scheduled commitment to yourself AND others. Where you’re held accountable, encouraged, supported and challenged. The place you go to make yourself feel better and the place you go to connect and create experiences with kind & motivating people. It’s the place you go to learn new skills, grow as a person in all ways and change to a best-case version of yourself. It’s the place where we use your body to transform your life, all while following a personalized program and being led by the right coach for you. Phase 5 begins, Monday, April 24. Deadline to register for it is 11:59pm, Today, Tuesday, April 11. Sign Up Now

Happy Spring to you!

 

Are you ready to change and keep getting better?  I hope so because our fast workouts from Q1 are continuing with fresh changes and the return of stations.

 

Q2, P4 Overview

The theme for the quarter is Fat Loss, Muscle Definition, Beach Season #1 and Summer Sports Training.  The style of workouts we’ll be doing in Phase 4 are metabolic strength.  We started with performance testing to track progress from the start of the year and we’ll finish this quarter with performance testing.  We’ll be moving the static stretch cool down to the beginning of the workout to follow the foam rolling routine.  We’ll be introducing speed and agility training following movement prep.  Stations will return first with Medicine balls, paired with plyometrics (jumps).  DB Loads will be increasing (25-45%BW) to compliment fat loss, muscle building and performance to get you beach and summer sports ready.  You’ll first experience this with the return of explosive power training paired (hang jump shrugs and swings) paired with a core stability exercise.  Strength training will consist of 2 circuits of 3 sets done for 3 rounds with a 311 tempo for 6 reps (did you get all that?).  TRX, benches and bands are back.  Marisa and I will be teaching do this, don’t do that, do this for most exercises.  We’ll explain why you’re doing something during the workout or whenever you ask, to speed up demos and make week 1 feel like week 2, and week 2 feel like week 3.  Conditioning will decrease to a 4 minute density set while we’re learning this phase.  Triathlon relay will be full court with a new backwards lunge to overhead reach and overhead towel runs during every transition.  Base running stays the same with the exception of the order.  The multi-direction day will have a Ready Position Bounce x3 followed by the sprint series and a return of Power Skips for Height.  When conditioning is done, we’ll ask you, “would you please help us pick up all the equipment and then record, once the floor is clear”.  We’ll teach you how to pack up the ladder, hurdles, mini bands, load the medicine balls, take down the TRX’s, bag the Tennis Balls and return the cones.  It’ll feel fast, collaborative and we’ll all develop a greater sense of stewardship, camaraderie and commitment.   We’ll finish with our cheers and go from there.

 

Quarterly Theming

Fat Loss, Muscle Definition, Beach Season #1 and Summer Sports Training.  What does this mean?  First!  Remember the population we train and the style of programming we do.  We work with busy people who are or were out of shape and are looking to get in their best shape.  They’re looking to lose weight, decrease body fat and inches, develop more muscle tone, firmness vs softness and muscle definition.  They want to have more endurance or stamina, more energy, more strength.  They want to perform better in life, whether at home, work, with their family or in their sport.  They could do and maybe do exercise on their own, but they also value and want a caring coach who’s an expert at what they do; a results oriented program to follow that is both fun, consistent yet varied, will help them get better and reduce their risk for injury.  They want to have a recurring  appointment, be held accountable, track their progress and learn new skills.  They want to be a part of an awesome, high energy and fun culture that they can look forward to going to, be apart of and contribute to. They want to train with nice, motivating people who aren’t there to complain or whine.  They’re not looking to lift maximum weights, do CrossFit or use barbells for example.  They want metabolic workouts to improve their strength and conditioning.  Help them to get and/or stay lean.

O.K.  Got all that.  So last phase we did fast, team training workouts for weight loss.  This phase we’re doing strong, station training workouts for fat loss, muscle building and performance training, hence the heavier DB loads.  What if you want to lose weight and/or move fast?  The program is designed to be metabolic regardless of the season.  This means if you follow the nutrition plan without training, you should lose weight.  If you add in metabolic training you should lose weight faster.  If you don’t follow the nutrition plan then you’re bodyweight will either stay the same or increase as it’s real difficult to lose weight without improving your nutrition.

Emphasis on fat loss means your body fat mass should decrease based on the style of training we’re doing if you choose the right levels, loads and have a sufficient stimulus.  This should happen with the scale staying the same, going down or going up because you should decrease your body fat %.  It’s very individual at this stage because some people could gain weight from lean mass, while losing body fat and the scale could read more, equal or less.

Muscle definition means we’re doing 6 reps under a strict tempo with an increase in DB Load.  Naturally when you lift a heavier weight, you should get stronger.  When you get stronger, control the tempo and have sufficient stimulus (e.g. if it’s 6 reps you should feel like you can do 8, but not 9 reps), your body should respond by building more muscle.  Building more muscle means you’re less soft, placid, loose or atrophied and more firm, tone, solid and defined.  You have better shape.

Beach Season #1 means we’re being proactive and working to get you and everyone bathing suit ready.  So help yourself by schedule a trip or day at the beach, getting a hot bathing suit, scheduling a photo shoot, do some self-care grooming / spa treatments and get your mindset and body ready for the beach.  This is the quarter where you might do extra credit / tutoring / workouts to work on specific areas of importance for you.  If you want tailored workouts like the Custom Corrective Cardio (C3), let me know.

Summer Sports Training

You may not play a sport now, but you might in the future.  You may not play or participate in a sport now because you don’t have the time, conditioning level or interest, but it’s coming.  Parents, you know you’re going to gain time at some point.  Kids are only supposed to be home for 18 years and they get drivers licenses at 16.5, so you know its coming.  You’re only supposed to be out of shape for so long, so at some point when you keep making time for yourself and doing thoughtful things you should outgrew old un-useful habits and living 2 lives, start living 1 life and reap the benefit of all your efforts.  The tortoise wins the race every time you read the book, so you will too.  Endurance sports are the perfect compliment to your cardio goal.  Swim, bike, run, triathlons, rowing (crew, kayaks, canoe) and obstacle course races (OCR’s) are great endurance sports.  Also great endurance sports are surfing, kiteboarding and stand up paddle boarding.  Great summer sports that aren’t endurance sports and are individual or team sports are tennis, golf, baseball, softball, lacrosse, ultimate frisbee, grass and beach volleyball.  Laugh at the thought of it now and then relish in eating your words later.

Strong Workouts

Strong workouts means the weight, resistance or skill level is increasing and the reps are decreasing.  You’ll have insufficient recovery so these are metabolic strength workouts.

 

Performance Testing:  “One and Done, Fast & Fun!”

Some people have created an association with the testing days, that leads them to choose not to train instead of capturing a golden opportunity to get better and receive valuable feedback.  I may have made the mistake of putting testing at the start of the quarter to capture baselines following an empowerment week.  I thought the desire to perform well would inspire members to crush challenge workouts, minutes, sleep and do whatever it takes to peak for testing, but it’s not the norm.  So instead of banging my head against the wall further, I’ll “test” moving it to the end of the quarter to replace the last in class team challenge.  Those workouts are super high energy because they’re the culmination of 12 weeks of effort, so what better time to test yourself with a “One and Done, Fast and Fun” workout than when you have great momentum from face to face coaching.  (Testing is important for a myriad of reasons, which you can list a bunch of them yourself.  One I’ll share is that you need to dust off that top gear, so it’s sharp when you need it.  Use it or lose it!”)

 

Static Stretching

The New Functional Training for Sports by one of my mentors, fellow Springfield College alum and one of the greatest strength & conditioning coaches in the world, who happens to be based out of Woburn, MA, Mike Boyle shared so many amazing things I can’t wait to use.  One of which is static stretching at the beginning of the workout after rolling.  First, many people static stretch something prior to their workout instinctively, whether it’s your calves, hips, glutes, lats, chest, ….  so this is normal.  Also following foam rolling allows the tissue quality / fascia to be improved first, then lengthened.  Get a massage or self-massage, then stretch.  Makes sense right?  Next, static stretching cold vs. hot, Coach Boyle hypothesizes, has some sort of plastic deformation of the tissue that lasts, where as static stretching warm or hot, certainly makes it easier for the tissue to lengthen, but it might not last as long or as well.  I’m an athletic trainer, which means I’m always trying to reduce both of our risks for injury and that includes during the workout and after the workout, so if static stretching cold, helps to reduce your injury risk by stretching your muscles in a way that lasts, thereby reducing your injury risk further during the workout, then let’s give it a shot.

A couple of caveats.  Static stretching before maximal effort sprints and jumps has been show to decrease performance.  This is bad, however that’s only if you do a static stretch immediately before a sprint or jump or something.  We’ll be doing this during the 2nd 5minutes of your workout and you’ll have another 10minutes + of recovery and neuromuscular activation and dynamic stretching before we challenge your performance, so it should not deter performance, but rather enhance it.

Last.  One of the main reasons we’ve always done static stretching at the end of the workouts is to facilitate recovery, recycle lactic acid, lengthen tissues while they’re warm because they’re more pliable, turn down your Sympathetic Nervous System (fight or flight) and turn up your Parasympathetic Nervous System (rest & digest).  So it certainly has value.  If training was higher on your priority list, as in you were a professional, Olympic and/or collegiate athlete, we/you might do more low intensity cardio for 5-20 minutes after your workout to facilitate recovery, then stretch, then massage, then hot & cold whirlpools, treatment, contrast showers, etc…But alas, we’re making lemonade and doing the best we can with our 60 minutes of scheduled self-care each week.

Mini Bands

One of the best ways to reduce your risk of injury on the lower body, specifically the knee is train the hip rotators, specifically the Glute Medius.  We do that with single leg exercises like SLDL’s, Inverted Hamstrings, 1-Leg Squats, etc… and with our lateral & linear band walks to name a few.  Since the hip is a circumducting, ball and socket joint like the shoulder, it also has a rotator cuff.  It’s been challenging to directly isolate it in our Do Anywhere Workouts while using minimal equipment because of the lack of equipment.  I’ve decided that it’s time to introduce mini bands.

We’ll use them in our warm ups for the quarter.   They’re fairly inexpensive.  $20 on Amazon

 

and Perform Better.

They’re extremely portable, useful and practical, but they’re also very delicate if you get lazy, especially when you’re tired.  So…I’d like you to buy a pack from me if you don’t already have them.  I did a large bundle purchase (48 Mini Band 4-Packs), so I’ll sell a pack to you for $10.  I’ll also show you the proper way with great technique emphasis on how to put them on and take them off so they last you a long time.  Plus when you turn in your $10, I’ll give you a velcro tie to keep them together.  You don’t have to buy them from me and you can use mine, but if you break one of mine after declining to purchase the 4-pack, the replacement cost will be $15 for a single band.

We’ll use the mini bands for both lower body and upper body training.  You’ll gain an appreciation for them and the multi-pack will help you determine the right resistance for you.

Speed Training & Agility Training

I always thought and kind of knew I might introduce some more of this or specifically the ladders and tennis ball drops, but it was a timing thing.  I still think it’ll work and I think it’s a great compliment, but we’ll have to find out.  Speed and agility training are best when your nervous system is fresh because your asking for maximal neuromuscular recruitment.  They’re also super fun.  They’ll follow movement prep and come before the Core & Power training.  Workout A will have tennis ball drop, speed training from a half kneeling position.  You’ll be doing a You Go I Go (UGIG) with a partner for as many reps as you can in 3 minutes.  Your partner and you will have to find the right distance so you can catch the ball before the 2nd bounce.  Check out these 2 videos for a sample of what’s to come. I don’t have a pre-shot video, so each of these explain what our “Half Kneeling Sprint w/ A Tennis Ball Drop” will look and feel like.

Workout B will use an agility ladder.  You may have seen them.  They’re super fun.  These work on footwork, deceleration and change of direction.  Basically they get the neurons firing fast from feet to head, help to reduce your injury risk and help you store and release energy much quicker.  We’ll do 1 round, follow the leader, forward and backwards for a series of exercises getting through as many of them in 3 minutes as we can.

 

Station Training vs. Team Training

Station training is where we rotate around the gym between stations, usually in a paired exercise, tri-set or circuit format.  This requires demonstrations for each pair, tri-set or circuit, which is an unappealing side effect because you have to watch more and do less compared to team training where everyone does the same thing at the same time and I can demonstrate while we workout.  We go faster and do metabolic acceleration workouts during team training which makes the loads and resistance lighter and a better compliment for weight loss.  You’re usually less sore and sometimes not as hungry.

The station training allows you to develop your athletic skills, do a greater variety of exercises, use different exercises tools, move throughout the gym vs. staying in one place, get stronger from greater loads and resistance from external sources or putting your body in challenging positions that makes it hard to do a lot of reps (e.g. pull ups vs. dumbbell rows, feet elevated push ups vs floor push ups, 1-leg squats on a box vs. reverse lunges).

Medicine Balls & Plyometrics

Medicine balls will work on upper body explosiveness and speed strength.  This is useful because you use it or lose it.  It keeps your reflexes sharp and fast and helps you to react explosively with force against an external object if needed.  There is tremendous carryover to sports (hitting ball or opponents), self-defense (defending against attacks, attacking and counterattacking) and activities of daily living (maybe you’re gardening and you have to throw rocks; something falls off the table or a kid falls and you have to instantly grab it or the person).  They’re super fun too.

Here is a recommended MB Load based on body weight.  This is a starting guideline.  Which means weaker, heavier people might need a lighter ball and stronger, lighter people might need a heavier ball.  This should look fast.  If it looks slow, I’ll move you down.  If you’re so fast you can’t control the catch, I’ll move you up.

Plyometrics mean jumps, hops, skips, bounds.  Putting force into the ground causing you to leave the ground and then landing safely from the effort.  Again.  Use it or lose it.  These are fun, are great for shaping and changing the composition of your lower body and have a direct carry-over to life and sports.  Life could be jumping over a puddle and landing safely.  Sports are any jump, hop, bound, skip or recovery from one of these.  Learning how to land is more important than high or well you can jump, hop, bound or skip.  Learning how to land and doing it well reduces your risk of injury.  Most significant lower body injuries result from the inability to decelerate and land properly.  We’ll be doing jumps or lateral jumps (both on 2 feet) and practicing sticking the landing for a phase.  Then we’ll progress to jumping over hurdles and sticking the landing, then jumping over hurdles and recovering with a double bounce.  The next quarter we’ll introduce hops (1-leg) both linear (forward) and lateral (side to side) in a similar pattern:  stick, hurdle and stick, hurdle and double bounce and last hurdle reactive repeats.

 

Power & Stability

Most every adult as they age get stiffer, lose joint range of motion,  get soft & unstable in the core and butts, lose power, lose lean muscle and lose bone density.  We address all of these every workout.  This is the power lean muscle, bone density and  stability section.  Why do you care about power?  Use it or lose it.  Have you ever accelerated onto a highway while driving a car with horsepower?  Have you ever seen an old person get off the toilet, out of the car or climb stairs or get off the ground?  That’s power.  Power is usually associated with maximum effort for few reps or 1 rep.  We’ll be introducing DB Olympic Lifts over the next couple quarters and we’ll start with DB Hang Jump Shrugs and DB Swings progressions.  These are super fun, give you super hot shapes and muscles and contribute to a feeling of virility, pheromones if you believe in that stuff and life and sports performance.  Recommended DB Loads are 25-45% BW, however, lighter loads may be necessary because technique is CRUCIAL.  Use light DB loads or lower level progressions first until your technique is flawless and then increase your loads.  Between what you feel and what we see, we should be able to help you use the right loads.  When in doubt, go light, use common sense and ask.

Core Stability training is a great way to reduce your lumbar injury risk, transfer force from your legs to your upper body and back and feel more solid.  A great perk to stability training is that you’re often doing an isometric contraction, which means holding still, not moving.  This has a side benefit of providing muscle tone, firmness and definition, while decreasing the muscles circumference.  This means your waist should get smaller if you’re also eating only to 80% full and not to overeating.  We’ll work on anti-extension, anti-rotation and anti-lateral flexion.  3 important injury prevention planes for the lumbar spine.

Strength Training

This phase our metabolic strength will use DB Loads of 25-45% Body Weight.  There will be exercises you don’t even use weights on, so we’ll work to get the appropriate resistance to give you the necessary stimulus for change.  The work to rest tempos will be 30:15.  There will be a 2 exercise pair per strength circuit.  Each strength circuit will have one left / right exercise (e.g.  RFE Split Squat – L+R, 1/2 Kneel 1-DB Overhead Press – L+R, Lateral Squat – L+R and FE 1-Leg Bridge – L+R).  This means you’ll do 3 sets per round.  There will be 3 rounds.  Your rep tempos will be 311.  3 count lowering, 1 count holding and 1 count up.  The hold could be in the bottom or top position depending on the exercise.  3+1+1 = 5.  This means each rep should last 5 seconds.  5 seconds into 30seconds means you should get 6 reps per exercise.  If you finish before the set is over you went too fast.  If you finish after the set, you went too slow.  You want Goldilocks porridge.  6 reps is just right.  6 reps also is in the strength training range, which means if you want to get stronger (you do), build more lean muscle (you do), gain more muscle definition and shape (you do), improve your bone density (you do), gain more energy (you do), decrease body fat (you do), lose inches (you do) and perform better in life, sports, work and your relationships, then you have to have a sufficient stimulus.  You should feel like you could do 6-8 reps, but not 9.  9 means it’s too easy and you need to add more resistance or do a higher skill level.  5 reps means it’s too hard, unless it’s your last set, which is o.k.

2017, P4, Workout Card 

 

Strength Exercises

One thing I learned a long time ago and that was re-emphasized in Boyle’s New Functional Training for Sports Book, is the balance between 2-legs and 1-leg, squat pattern and hinge pattern exercises.  We have 2 workouts, A&B.  On Workout A this phase we have lower body strength exercises of DB Goblet RFE Split Squat and DB RDL’s.  That’s a 1-leg squat pattern for the Rear Foot Elevated (RFE) Split Squat and a 2-leg hinge pattern for the DB Romanian Dead Lift (RDL).  Workout B we do lower body strength exercises of 2-Leg Lateral Squats and 1-Leg FE Bridges.  That’s a 2-leg squat pattern and a 1-leg hinge pattern respectively.  I also try to balance pushes with pulls, upper with lower, internal rotation with external rotation work w/ rest and strength with cardio ratios to name a few.  This thoughtful balance helps to get you in better balance with better posture.  Many strength training programs have too great of emphasis on the show muscles and not enough emphasis on the go muscles.  This imbalance can lead to great mirror muscles and some performance benefits, but a greater risk for injury and not complete performance benefits.

Since we’re on the subject of show muscles, the FE (Feet Elevated) Push Ups will target the upper chest (under the collar bone), which is a very aesthetic area to target.  The Inverted Rows will counter this posture while training your whole posterior chain isometrically similar to how the push up trains your whole anterior chain isometrically.   Remember what I wrote earlier about isometric training.  Muscle definition with a decrease in circumference in most cases (poor diet and too high of volume training can lead to increased circumference).

The 1/2 Kneel 1-DB Overhead Press will help develop the front of the shoulder (deltoids or little pumpkins), the traps (some say traps are the new six pack) and triceps (bottom of the arm). Doing 1 side at a time both works correcting Left / Right imbalances, but it also isolates your core by taking your lower body out of the equation, stretches your hips and works on anti-rotation, anti-lateral flexion and anti-lateral extension.  The 1/2 Kneeling X-Band Pulldown will be our opposite to the Overhead Press working on scapular retraction, downward rotation and depression vs. the protraction, upward rotation and elevation of the scapular you see in the Overhead Press.  It’ll also work the back of the shoulder, the mid back, biceps, triceps and lats, while again isolating the core by taking the lower body out of the equation.

The bridge is in there because Boyle points out a great tip for injury reduction that every program should have a hinge (2-leg and 1-leg), a hip bridge (1-leg or 2-leg) and a knee curl.  There’s no knee curl this phase, but there are plenty of other hip injury prevention exercises like the mini band hip internal / external rotation and mini band squats.  The bridge also helps to give a great shelf to your back side for both performance and aesthetics.

Conditioning

We’ll be decreasing the total conditioning time from the 10 minutes last phase to 4 minutes this phase.  There’s a lot of foundational teaching this phase / quarter with the return of stations and new equipment, so we’re borrowing conditioning time for the time being.  Notable changes are triathlon relay is now full court, base running order changes and the multi-direction day has a (3) ready position bounces before the sprint and a return of the power skip for height.

Nutrition Habit

Time to pick a new nutrition habit.  Remember you want to win, so stack the deck in your favor.  Pick the next nutrition habit to add to the one’s you’re currently practicing.  You continue doing the other habits and now only track the new habit you choose.  You want to feel like you have a 9 out of 10 confidence level that you can do this habit every day.  It could be 6 meals per day, 5 meals, 4 meals, 3 meals, 2 meals or 1 meal, meaning everyday.  If you get more than 1 “No” or “X” on your workout card or personal journal / planner, then it’s too difficult.  Make it easier or pick a new one.

Choose now, start practicing and record it on both sides of your workout card and your compliance with it.

Cardio Minutes & Challenge Workouts

Reply to the email I sent or send me a text with your cardio minutes for

Week 2 (W2): ###

Week 3 (W3): ###

Empowerment Week (EW):  ###

and include the total # of Challenge Workouts you did last week.

Challenge Workouts (CW’s): #

Send them now and then come back.

 

Guest Week

As I continue to help you get in your best shape will you continue to help me grow my business?  Yes?

The last 7 years I’ve steered my energy towards my personal life for both joy and heartache.  My home life is getting more solid and stable everyday (fingers crossed) and I’m able to put more time into myself and my business (CYBBC).  You’ve already seen the 24 cones set up everyday.  You’ve noticed the 4 stations, which are built for 6 people per station.  It’s time to fill the class and create a waiting list like I did with my personal training schedule back when I was a top trainer and a couple of times in CYBBC.  You may have concerns about larger class sizes, which is normal and fair, and so do, but aside from the initial hiccups that come with change, it’ll be better for all.  You’ll get a greater performance from Marisa and I because we’ll be nervous as sh*t, so we’ll prepare better and have greater energy to give.  You’ll experience greater camaraderie and energy in the program, which will lead you to do better because of the culture WE’VE built together.  There will be plenty of opportunities for 1-on-1 time (private measurements, phone check ins, tailored workouts (C3) and small group settings (Fun Runs like Cold Spring Park, Blue Hills Hike, Stadium Runs, Carson Beach Workout and Spartan Race Training).   Plus Marisa says and many have echoed that we should have more frequent as in biannual at most or annual in the least, gatherings (e.g. cookouts and dinner & dancing).  Plus, you already know I grew up in an environment that cares (both parents are nurses), so I care about you and if something isn’t going right for you, then it matters to me.  Let me know.

So.  Would you be a walking talking billboard for my business as I continue to help you get in your best shape?

Here are 3 Ways you can do it!

  1. Referral:  Guest Week and/or 1 Week Trials
  2. Testimonials:  yelp (BG), yelp (MC), google (BG), google (MC), facebook, LinkedIn and bootcampboston.com (email me).
    1. Bonus points for pics
    2. Double bonus points for video
  3. Networking:  human resources, invites and public speaking.

Feel free to check them all off and be a CYBBC Ambassador.  That’d be pretty cool.  Then tell me how I can thank you for it all.

 

This week is guest week, as is the 1st week of every phase, except September, which is Guest Month.

 

Tip:  We have a 6 Week Stretch coming up for phase 5 & 6.  No empowerment week between them, so we/you should peak for testing, measurements and beach season.  I’m planning my marketing to capitalize on this and you should be planning on how to capitalize on this opportunity to peak for summer.

 

That’s all for now!  It was a lot.  Bookmark this page if you need to come back to it.  Text, email, call or come early/stay late at BC if you have a question, comment, or other.

 

Change Happens Here!

 

Your coach,

 

Mike Alves

Burn & Earn!

 

 

 

 

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long-term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

 

 Instructions

 

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

 

 

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

 

 

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

 

 

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

 

 

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

 

 

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

 

 

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

 

 

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at any time.

 

 

Hoo-Rahs!  When you finish the challenge, shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a rep based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

 

 

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

 

 

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

 

 

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…” exercises in previous circuit.

 

 

When an exercise is to be held for time and if you don’t have access to a Chrono timer, keep track by counting “Mississippi’s”.

 

 

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

 

 

When you finish a challenge, post your results to our Facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

  

Warm Up

 

 

Foam Roll 5min (10:5; aim for 5-10 rolls)

Foam Roll Upper to Lower Back

Foam Roll Thoracic Extension

Foam Roll 1-Arm Lat, R/L

Foam Roll Piriformis, R/L

Foam Roll 1-Leg Hamstring, R/L

Foam Roll 1-Leg Calf, R/L

Foam Roll 1-Arm Pec, R/L

Foam Roll Bent-Knee Adductor, R/L

Foam Roll Hip Flexor / Quad,R/L

Foam Roll TFL, R/L

Foam Roll IT-Band, R/L

 

P3, Workout A, Warm Up P3, Workout B, Warm Up
1.   Side-Lying Windmill x4e 1.   Fwd Split Adductor Hold x3 breaths (3:6)
2.   Prone Glute Push x3 breaths (3:6) 2.   Split Adductor Hold w/ T-Spine Rot x8e
3.   Bent-Over Band Ext Rot @ 0Deg x12 3.   Split Squat Holds Band Pull Apart 5s x 5e
4.   Bear Holds w/ Alt. Reach x50s 4.   1-Leg HF Iso Psoas Bridge x3 breaths (3:6)
5.   ½ Kneel 3-Way Flat Ankle Mobes x5e 5.   Incline Ankle Mobes x8e
6.   Linear Band Walk x40steps/direction 6.   Lateral Band Walk x40steps/side
7.   Ankle Bounces x20/50 7.   Ankle Bounces x20/50
8.   Lateral OH March x8e 8.   Lateral OH March x8e
9.   Alt. Deep Squat x4e 9.   Bwds HK Hug to Lunge to Diag Reach x4e
10.        Lateral High Plank Walk x8e 10.        Bwds Long Inchworm x8
11.        Jumping Jacks x10 11.        Square Jumps x5/side
12.        Opp Hand Quad Pull to Inv Ham Toe Touch x4e 12.        Alt. Lat Lunge to OH Reach x4e

 

 

Workouts

 

Challenge Workout #1 (W-A) – Team (M-A)complete max Rounds in 30min.

  

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strengthmax TOTAL rounds in 30min (G = 7 rounds), 15-30%BW

A1.  Side Bridges – R x12 G = 3rds / 10min
A2.  1-DB Diagonal Chop – R x12
A3.  Side Bridges – L x12
A4.  1-DB Diagonal Chop – L x12

A5.  Homerun x1

B1.  Push Up w/ Jacks @ Bottom x15 G = 2rds / 10min
B2.  1-DB SLDL to Bicep Curl – R x20/10
B3.  1-DB SLDL to Bicep Curl – L x20/10

B4.  Triple x1

B5.  Single x1

C1.  DB Bent-Over Rows w/ Iso Hold – R x20 G = 2rds / 10min
C2.  DB Bent-Over Rows w/ Iso Hold – L x20
C3.  2-DB OH Squats x20

C4.  Double x1

C5.  Single + 3Steals x1

 

Finisher:  complete up & down pyramid (10:5, 20:10, 40:20, 20:10, 10:5), 5rd, max effort circuit in 5min (G=110JJ)

E1.  Jumping Jacks E2.  Push Up Jacks

 

Cool Down (mat & roller) = 5min (15:5)

 

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rot. Raise R/L

½ Kneeling Triceps Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch


 

Challenge Workout #1 – Team Challenge (W-A)

 

Team

 

Challenge #People X Reps / Rounds / Straws = Goal Rounds Actual Rounds +/-Differential +/- Per Person
6:30pm S&C 4 X 7 = 28 27+4 -0.2 -0.05
. Finisher . X 5 = . . . .
. . . X . = . . . .
  . . X . = . . . .
.
6:00am S&C 6 X 7 = 42 42+3 +0.6 +0.1
. Finisher . X 5 = . . . .
. . . X . = . . . .
. . . X . = . . . .
 
9:00am S&C 6 X 7 = 42 37 -5 -0.83
. Finisher . X 5 = . . . .
. . . X . = . . . .
. . . X . = . . . .
.

 

6:30pm

Name S&C F
Melinda 6+2 .
Chris 6+4 .
Sean 9+1 .
Karna 5+2 .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
6:00am

Name S&C F
Will 7 .
Ricardo 9+4 .
Marc 7 .
Kim 5+1 .
Mich 6+3 .
Anne M 7 .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
9:00am

Name S&C F
Marisa 9+3 .
Stephanie 6+1 .
Christine 5 .
Melinda 6+2 .
Krista 5+2 .
Jim 4+2 .
Madeline ? .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .

 

 

Challenge Workout #2 (W-B) – Individual (M-A):  max REPS in 21min.

  

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength: complete max REPS in 21min (G=290); 15-30%BW.

 

A1.  Push Up + Alt. Knee Flexion

A2.  1-DB Goblet Lateral Lunge – L

A3.  Supine Towel Curl + Bridge

A4.  1-DB Goblet Lateral Lunge – R

20:10, 2rds, max reps,

1min rest; G=70

B1.  DB Push Up T’s 50:10, 3rds, max reps,

1min rest; G=90

B2.  DB RDL
C1.  Seated Wall Slides 50:10, 3rds, max reps,

1min rest; G=130

C2.  1-DB Reverse Lunge to Diag Raise – L
C3.  1-DB Reverse Lunge to Diag Raise – R

Coach Mike Finished with 301 reps!


Cool Down (mats & band):  5min (15:5)

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

 

 

Challenge Workout #3 (W-A) – Individual (M-A)complete 7 Rounds AFAP

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 7 Rounds AFAP (G=<30min), 15-30%BW.

 

A1.  Side Plank w/ Hip Abduction @ Wall – L

A2.  1-DB Diagonal Chop – L

A3.  Side Plank w/ Hip Abduction @ Wall – R

A4.  1-DB Diagonal Chop – R

20:10,

4rds,

max effort,

1min rest

 
B1.  Push Up w/ Jacks @ Bottom x20 3 rounds AFAP
B2.  1-DB SLDL to Bicep Curl – L, x20/20/10
B3.  1-DB SLDL to Bicep Curl – R, x20/20/10
B4.  DB Alt. Bent-Over Rows w/ Iso Hold x20
B5.  2-DB OH Squats x20

*Coach Mike finished in 31:24

 

Cool Down – (mats & wall):  5min (25:5)

Push Up Calf, R / L

Split Adductor Hold, R / L

Side-Lying Thoracic Hold, R/L

Seated Piriformis @ Wall, R/L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

 

Challenge Workout #4 – (W-B) – Individual (M-A):  complete 7courses, AFAP.

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

Strength:  complete 7 course workout & post Jumping Jack Time (G=<10min); 15-30%BW.

Course 1:  Abs & Cuffs aka Cocktails and Appetizers

A1.  Side Plank @ Wall (1side/round) Cont. 30sec, 4rd, max effort (4:1)
A2.  Bent-Over Band External Rotation @ 0 Deg

 

Course 2:  Guts & Butts aka Soup

B1.  Push Up w/ Jacks @ Bottom Cont. 30sec, 4rd, max effort (4:1)
B2.  Supine Curl + Bridge

 

Course 3:  Stability & Power aka Salad

C1. Bear Holds w/ Alt Reach     Cont. 30sec, 4rd, max effort (4:1)
C2.  DB RDL

 

Course 4Sexy Traps & Six Packs aka Entrée #1 – Seafood

D1.  2-DB OH Squat     Cont. 30sec, 4rd, max effort (4:1)
D2.  Push Up w/ Alt. Knee Flexion

 

Course 5:  Show Muscles & Go Muscles aka Entrée #2 – Chicken

E1.  DB Push Up T’s x20 Max sets, (4:1)
E2.  DB SLDL to Bicep Curl – L+R x20/20/10e

 

Course 6:  Go Muscles & Show Muscles aka Entrée #3 – Meat

F1.  Seated Wall Slides x20 Max sets, (4:1)
F2.  DB Rev Lunge to Diag Raise – L+R x20e

 

Course 7:  Are you kidding me finisher aka Dessert aka you probably should of passed

G1.  Jumping Jacks Finish 300 Jacks AFAP; Post Time to FB

*Coach Mike finished in 35:28!

 

Cool Down (mat & roller) = 5min (15:5)

 

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rot. Raise R/L

½ Kneeling Triceps Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Disclaimer:  Use your best judgment during these workouts.  Go at your own pace.  If you need to rest, take a break or drink water, do it.  It’s o.k.  Remember form is always first.  Do not sacrifice form for speed.  These challenges are not that important, your long term health & safety is.  These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan.  You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days.  Take it, its o.k.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Instructions

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Challenges may consist of completing a certain number of reps, rounds, distance, speed or load, a certain number of reps, rounds, distance, speed or load in a certain amount of time or training for a certain period of time.

 

 

CYBBC In Class Challenges are modeled after biathlons and triathlons in which you have either 2 legs (swim & bike, swim & run or bike & run) or 3 legs (swim, bike & run) respectively with timed transitions in b/w each leg.

 

 

There can be team, partner and individual challenges.  A team challenge requires all of the teammates to work together to beat the challenge.  More fit team members are usually asked to do more work to help the less fit team members.  A team challenge is extremely fun, rewarding and difficult and develops camaraderie amongst participants as you support and encourage one another while training alongside one another.

 

 

A partner challenge is where 2-3 partners work together to beat the challenge.  Sometimes partners train at the same time, sometimes one partner works while the other rests and/or counts.  At all times both partners are encouraging and supporting one another.

 

 

An individual challenge means you train by yourself and work to beat the challenge.  A unique aspect of an individual challenge is once you’re done, you’re done and you don’t have to keep training whereas in partner challenges or team challenges you keep training until your partner(s) or team complete the challenge.  Individual challenges are great for travel or at home workouts and for those who get a tremendous sense of accomplishment by beating the challenge and are motivated by the potential to finish early.

 

 

Reps based challenges require you to complete a certain number of reps in a certain amount of time.  You can go in any exercise order and do any amount of reps per set that you choose.  This is great for when you have strong exercises and weak exercises.

 

 

Weak exercises should be done 1st while your freshest and strong exercises towards the end of your order.

 

 

Rest periods can be taken at any time.  If you need to rest, use the bathroom or have a sip of water, take it.  Do your best to train continuously without rest as this gives you a better chance of beating the challenge, but know you can rest at anytime.

 

 

Hoo-Rahs!  When you finish the challenge shout out a loud “Hoo-Rah!” to let everyone including yourself know you finished the challenge.  If you beat the challenge, let out another Hoo-Rah!  Each time you finish all the reps for an exercise in a reps based challenge, say “Hoo-Rah!”  Each time you finish a leg in the challenge, say “Hoo-Rah!”.

 

 

Rounds based challenges must be completed in order and all reps for an exercise must be completed before moving on to the next exercise.  A6 rounds + 3 exercise description of a challenge means your goal is to complete 6 rounds and the 1st 3 exercises and all reps associated with those exercises in the next round.

 

 

Recording data is helpful for you to keep track of how many reps, rounds, distance, speed or time you’ve completed.  You must keep track of the time in which you complete a leg of your CYBBC challenges as well as the time you finish and/or beat the challenge.  Once you complete a leg of a challenge and record your time, immediately move on to the next challenge.

 

 

Exercise Order means the order in which you are supposed to do the exercises.  For example, A1 mean’s do this exercise first.  A2 means’ do this exercise second.  A3 means, do this exercise 3rd, … B1 means do this exercise after completing all reps, rounds or time for “A1, A2, A3…”exercises in previous circuit.

 

 

 

 

When an exercise is to be held for time and if you don’t have access to a chrono timer, keep track by counting “Mississippi’s”.

 

 

A round = 1 circuit of a certain number of exercises.  Example:  A1, A2, A3…A7 are the exercises in a circuit.  Complete all reps for each respective exercise from A1-A7 in the circuit = 1 round.

 

 

When you finish a challenge, post your results to our facebook page to share with your friends.  Post your results here:  facebook.com/ChangeYourBodyBootCamps.Newton.Ma

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm Up

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Foam Roll 5min (10:5; aim for 5-10 rolls)

Foam Roll Upper to Lower Back

Foam Roll Thoracic Extension

Foam Roll 1-Arm Lat, R/L

Foam Roll Piriformis, R/L

Foam Roll 1-Leg Hamstring, R/L

Foam Roll 1-Leg Calf, R/L

Foam Roll 1-Arm Pec, R/L

Foam Roll Bent-Knee Adductor, R/L

Foam Roll Hip Flexor / Quad,R/L

Foam Roll TFL, R/L

Foam Roll IT-Band, R/L

 

P2, Workout A, Warm Up P2, Workout B, Warm Up
1.   Quadruped T-Spine Rotation x8e 1.   Side-Lying Thoracic Rolls x8e
2.   Split Adductor Hold x25s / side 2.   Quadruped Opposites x12
3.   Split Squat B.ER@0Deg w/5sHoldx5e 3.   Prone Glute Push x25s/side
4.   High Plank Alt. Spider March x10e 4.   Bear Hold – Knees Extended x50s
5.   Incline Ankle Mobes x8e 5.   ½ Kneel 3-Way Flat Ankle Mobes x5e
6.   Lateral Band Walk x3c/direction 6.   Linear Band Walk x3c / direction
7.   Ankle Bounces x20/50 7.   Ankle Bounces x20/50
8.   Lat Lunge to OH Reach x2x/side 8.   Alt. Deep Squat x4c
9.   Bwds OH March x4c 9.   Bwds OH March x4c
10.        Long Inchworm x4c 10.        Lateral Bear Crawl x2c / side
11.        Jumping Jacks x10 11.        Lateral Figure 8 Jumps x5/side
12.        HK Hug to Lunge to Twist x4c 12.        Quad Pull to Inv Ham to Y x4c

 

 

 

 

 

 

 

Workouts

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Challenge Workout #1 (W-A) – Team (M-A)complete max Rounds in 30min.

 

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

 

Strengthmax TOTAL rounds in 30min (G = 9 rounds), 15-30%BW

A1.  Low Plank w/ Alt. Knee Flexion x6e G = 3rds / 10min
A2.  1-DB Goblet Lateral Squat – R/L x6
A3.  Supine Towel Curl + Bridge x12
A4.  1-DB Goblet Lateral Squat – R/L x6

A5.  Bear Crawl x1 length

B1.  1-DB Split Squat to Diag. Raise– R/L x12 G = 3rds / 10min
B2.  1-DB Split Squat to Diag. Raise –R/ L x12
B3.  FW Push Up to Y-Reach – R/L x8

B4.  OH Towel Run x1 length

B5.  HBH Bwd. Lunge x1 length

C1.  DB Good Morning x12  G = 3rds / 10min
C2.  1-DB Quadruped External Rotation – R/L x12
C3.  1-DB Quadruped External Rotation – R/L x12

C4.  OH Towel Run x1 length

C5.  High Knee Run x40

 

Finisher:  complete up & down pyramid (10:5, 20:10, 40:20, 20:10, 10:5), 5rd, max effort circuit in 5min (G=110JJ & 100sec Hold or 64HPJ or 50PUJ )

E1.  Jumping Jacks E2.  Push Up Jacks

 

 

Static Stretch W-C Series (5min) – 15:5

 

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rot. Raise R/L

½ Kneeling Tricep Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch


 

 

 

Challenge Workout #1 – Team Challenge (W-A)

 

Team

 

Challenge #People X Reps / Rounds / Straws = Goal Rounds Actual Rounds +/-Differential +/- Per Person
6:30pm S&C . X 9 = . . . .
. Finisher . X 5 = . . . .
. . . X . = . . . .
. . X . = . . . .
.
6:00am S&C 11 X 9 = 99 99+2 +0.4 +0.04
. Finisher 11 X 5 = 55 n/a n/a n/a
. . . X . = . . . .
. . . X . = . . . .
9:00am S&C 5 X 9 = 45 45+3 +0.6 +0.12
. Finisher 5 X 5 = 25 n/a n/a n/a
. . . X . = . . . .
. . . X . = . . . .
.

 

6:30pm

Name S&C F
. . .
. . .
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. . .
. . .
6:00am

Name S&C F
Will S 8+4 .
Ted G 8 .
Amy F 9+3 .
Lisa L 8 .
Michaela 9 .
Peter K 9+1 .
Josh G 9+1 .
Marc S 10 .
Ricardo A 11+2 .
Alicia S 8+1 .
Anne M 8 .
. . .
. . .
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. . .
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. . .
. . .
. . .
9:00am

Name S&C F
Jim P 7 .
Steph B 8+4 .
Julie L 10+4 .
Krista K 12+2 .
Karna K 6+3 .
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Challenge Workout #2 (W-B) – Team (M-A)complete max Rounds in 30min.

Snow Storm Make Up Class

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

 

Strengthmax TOTAL rounds in 30min (G = 9 rounds), 15-30%BW

A1.  Side Bridges – R/L, x12 G = 3rds / 10min
A2.  1-DB Diagonal Chop – R/L, x12
A3.  Side Bridges – R/L, x12
A4.  1-DB Diagonal Chop – R/L, x12

A5.  Homerun x1

B1.  OH Towel Squat x12 G = 3rds / 10min
B2.  1-DB Quadruped Rows – R/L, x12
B3.  1-DB Quadruped Rows – R/L, x12

B4.  Double x1

B5.  Single + 3 Steals x1

C1.  Seated Wall Slides x12 G = 3rds / 10min
C2.  1-DB SLDL – R/L, x12
C3.  1-DB SLDL – R/L, x12

C4.  Triple x1

C5.  Single x1

 

Finisher:  complete up & down pyramid (10:5, 20:10, 40:20, 20:10, 10:5), 5rd, max effort circuit in 5min (G=110JJ & 100sec Hold or 64HPJ or 50PUJ )

E1.  Jumping Jacks E2.  Push Up Jacks

 

 

Static Stretch W-C Series (5min) – 15:5

 

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rot. Raise R/L

½ Kneeling Tricep Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch


 

 

 

Challenge Workout #2 – Team Challenge (W-B)

 

Team

 

Challenge #People X Reps / Rounds / Straws = Goal Rounds Actual Rounds +/-Differential +/- Per Person
6:30pm S&C . X 9 = . . . .
. Finisher . X 5 = . . . .
. . . X . = . . . .
. . X . = . . . .
.
6:00am S&C 5 X 9 = 45 43+4 -1.6 -0.32
. Finisher 5 X 5 = 25 n/a n/a n/a
. . . X . = . . . .
. . . X . = . . . .
9:00am S&C 11 X 9 = 99 87+1 -11.8 -1.07
. Finisher 11 X 5 = 55 n/a n/a n/a
. . . X . = . . . .
. . . X . = . . . .
.

 

6:30pm

Name S&C F
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
. . .
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. . .
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. . .
. . .
. . .
. . .
6:00am

Name S&C F
Peter K 9+1 .
Anne MD 8 .
Ricardo 10+1 .
Kim C 8 .
Liz D 8 .
. . .
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9:00am

Name S&C F
Lisa L 8+3 .
Melissa M 7 .
Julie L 7+1 .
Karna K 6+1 .
Marisa C 10+2 .
Steph B 8+4 .
Christine 7+1 .
Bill W 9+1 .
Walter P 8 .
Alicia S 6+3 .
Madeline 8 .
. . .
. . .
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. . .
. . .
. . .
. . .
. . .
. . .
. . .

 

Challenge Workout #3 (W-B) – Individual (M-A):  max Rounds in 20min.

*this is Phase 1, CW#2 from 2016

 

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

 

 

 

Strength: complete max rds. in 20min (G=5+2); 15-30%BW.

 

A1.  4pt. Stability 35:10, 2rds
B1.  OH Towel Squat x12 Max Rds. in 14min (G = 3+2)
B2.  1-DB Quadruped Rows – L x12
B3.  1-DB Quadruped Rows – R x12
B4.  SA FR DB Pullovers x12**
B5.  1-DB SLDL – L x12
B6.  1-DB SLDL – R x12

**substitute Supine Floor Slides for SA FR DB Pullovers

 

 

 

 

 

 

 

Static Stretch W-A Series (5min) – 15:5

 

Superband 1-Leg Hamstring Pull, R/L

SB 1-Leg Adductor Pull, R/L

SB 1-Leg Hip Crossover Pull, R/L

SB Side-Lying Quad Pull, R/L

½ Kneeling Triceps Pull, R/L

1-Arm Chest Push, R/L

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

 

 

 

 

 

 

 

 

 

 

Challenge Workout #4 (W-A) – Individual (M-A)complete 3 Rounds AFAP

*this is Phase 1, CW#3 from 2016

 

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Series:  see above for individual exercises

 

 

 

 

 

Strength:  complete 3 Rounds AFAP (G=<20min), 15-30%BW.

 

A1.  4pt. Stability 35:10, 2rds, max effort
B1.  1-DB Split Squat – L x15 3 rounds AFAP
B2.  1-DB Split Squat – R x15
B3.  FW Push Up to Y-Reach  x8/15/8
B4.  DB RDL x15**
B5.  1-DB Quadruped External Rotation – L x12
B6.  1-DB Quadruped External Rotation – R x12

**Substitute DB Good Mornings for DB RDL.

 

 

 

 

 

Static Stretch W-B Series (5min) – 25:5

Push Up Calf, R / L

Split Adductor Hold, R / L

Side-Lying Thoracic Hold, R/L

Seated Piriformis @ Wall, R/L

½ Kneel Quad + Hip Flexor Push @ Wall, R/L

 

 

 

 

 

 

 

Challenge Workout #5 – (W-B) – Individual (M-A):  complete 7courses, AFAP.

*this is Phase 1, CW#4, from 2016

 

Foam Roll (5min):  see above for individual exercises

Movement Prep Seriessee above for individual exercises

 

 

Strength:  complete 7 course workout & post Jumping Jack Time (G=<10min); 15-30%BW.

 

Course 1:  Abs & Cuffs aka Cocktails and Appetizers

A1.  Side Plank (1side/round)      Cont. 30sec, 4rd, max effort (4:1)
A2.  1-DB Quadruped Ext. Rot. (1side/round)

 

Course 2:  Guts & Butts aka Soup

B1.  High Plank Alt. Spider March Cont. 30sec, 4rd, max effort (4:1)
B2.  Supine Bridge w/ FR Adduction Hold**

**Do Supine Towel Curls + Bridge instead of Supine Bridge w/ FR Adduction Hold

Course 3:  Stability & Power aka Salad

C1.  Low Plank     Cont. 30sec, 4rd, max effort (4:1)
C2.  DB RDL***

***do DB Good Mornings instead of DB RDL’s

Course 4Sexy Traps & Six Packs aka Entrée #1 – Seafood

D1.  Towel Overhead Squat     Cont. 30sec, 4rd, max effort (4:1)
D2.  DB Mountain Climbers

 

Course 5:  Show Muscles & Go Muscles aka Entrée #2 – Chicken

E1.  FW Push Up to Y-Reach x8/15/8 Max effort in 5min (4:1)
E2.  DB SLDL – L/R x12e

 

Course 6:  Go Muscles & Show Muscles aka Entrée #3 – Meat

F1.  1-DB Split Squat – L/R x15e Max effort in 5min (4:1)
F2.  DB SA FR Pullovers x12****

****Do Supine Floor Slides instead of DB SA FR Pullovers

Course 7:  Are you kidding me finisher aka Dessert aka you probably should have passed

G1.  Jumping Jacks Finish 300 Jacks AFAP; Post Time to FB

 

 

Static Stretch W-C Series (5min) – 15:5

 

Forward Bend,

Deep Squat

Deep Squat R/L Arm to Sky

Stride Back R/L

Stride Back w/ T-Spine Rot. Raise R/L

½ Kneeling Triceps Pull, R/L

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch