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Diane, one of my superstar change makers, asked me recently if I could shoot a video of how to do a proper push up, so she could watch it and practice her technique.  I said, “sure!”.  I handed her my phone and here’s the video.

 


 

Starting Position

Lie down on the floor.

Place hands just outside of chest.

Fingers wide.

Go to Knees.

Sag head, then pack it (pull head back as far as possible with chin tucked into neutral neck alignment).

Sink shoulders, then press body away from floor rounding shoulder blades into armpits.

Turn elbows out, then, corkscrew elbows down towards your feet.

Go to high plank (up on your hands and feet).

Place Feet Together.

Place knees together.

 

Intentions

Intentions are the thoughtfulness behind the exercise.  The added details, which takes a good exercise and makes it a great exercise.  Do these all at the same time.  Once all intentions are activated, do your push up.

Squeeze your feet or sneakers together.

Squeeze your knees together even if your knees don’t actually touch.

Tilt your pubic bone up, like your zipping up a zipper.

Squeeze your butt and tuck it.

Brace your abs.

Continue corkscrewing your elbows down.

Continue pressing as far away from the floor as possible.

Continue packing your head.

Claw the ground with your wide spread fingers.

 

Motion

Do PULL yourself down to the floor by tucking your elbows back 45 degrees from your body.

Don’t pull your elbows to your ribs, that’s a close grip push up and there’s nothing wrong with that, but we’re not doing that exercise right now.

Don’t let your elbows flare out to 90 degrees from your side.  That’s what most people do, and can cause impingement in some people.  It’s can be a good joint angle and exercise for some, but we’re also not doing that push up.

Do pull yourself down towards the floor.

Do pull your shoulder blades down from your armpits and in towards your midline.

In the bottom of the push up is where many people core gets challenged the most.

Do continue to squeeze your feet together.

Do continue to squeeze your knees together.

Do continue to tilt your pubic bone up.

Do continue to tuck your butt and squeeze it.

Do continue to brace your abs.

Do hold your breath for a moment.

Then press back up.

As you start to come up start blowing hard through pursed lips.

Do continue to keep your elbows corkscrewed.

Keep pressing and feel your shoulder blades rotate from down and in, to up and out towards your armpits.

Do continue to keep your head packed.  Don’t look up or sag your head.

Do press until your arms are fully straight and your pressed as far away from the floor as can be.

That’s one rep.

Now do it again!

If you liked this post, please share it and if you’d like to upgrade your self care, please subscribe to my newsletter and I’ll write to you about all things health, body transformation and performance for busy people.

 

 

“How you doin’?”

Sometimes you need to hear the right voice at the right time to make a connection and that’s what I wanted to write to you about.


The Right Voice at the Right Time
When people join CYBBC it’s because there’s something that works for them.  It could be the coaching, it could be the thoughtful programming, it could be the awesome people they get to train with and/or it could be the great environments they get to train in.  Or it could be combinations of those or all of them.


However when someone makes the decision to reach out, sign up and commit, they were either frustrated with something, inspired by something or both and the voice and message they heard at the time was exactly what they needed to hear and read to start their journey of change.  This journey of course has ups & downs and everything in between and that same voice might only work when they’re in that same exact state.
This state is what changes.  Sometimes everything is consistent and normal.  Sometimes, you have a bad day.  Sometimes you have amazing days.  Sometimes something happens unexpectedly good or bad or other.  Sometimes you eat or drink something and you don’t feel so good afterwards.  Sometimes your having so much fun you forget to set boundaries and you start borrowing from tomorrows energy pool by staying up late and/or over consuming and leave yourself with insufficient time to recover.  Sometimes someone says something that upsets you.  Sometimes you could be on vacation and you slow down, stop following a schedule and enjoy life more fully.  Sometimes life stress is real high with strong deadlines and lots of tasks you need to get done.  Sometimes your world comes crashing down.  Sometimes you feel like all your diligent efforts have lined the stars up finally and you feel so blessed with all the good things happening to you.  Sometimes everyday feels the same.  Not good or bad, only the same.


The point here is everyday your state is vulnerable to changes and the thoughtfulness you put into your planning of each moment in advance (scheduling) and your corresponding boundaries (do this, not that, this) can help protect and prime you to be your best most often.


But sometimes life happens and the voice and message you choose to hear can inspire you, discourage you or something in between.


If I were your coach.  My role would be to inspire and encourage you.  To provide you accountability, support and direction.  Some like a kick in the butt, some like a little more hand holding.  “Some like it hot, hot, hot” and some like it straight up.


Most of the time my voice and message are going to paint you pictures of where we’re going and why you’re going to love going there.  How it’s going to be fun & exciting.  How you’re going to do and achieve really cool feats.  How you’ll move in ways that are really athletic and how you’ll become a better version of yourself.  How you’ll leave filled with gratitude that you made time for yourself and how amazing you’ll feel and how the rose colored glasses you’re looking through couldn’t get any brighter.


Sometimes though you don’t want to hear this.  You’re stuck in a funk.  It’s all nice and good and you like that, but you’re not in the mood for it at the moment.  You know your state is pretty crappy, but it is what it is.


These are the times you need the right voice and the right message delivered at the right time.


When you make a decision that leads you to not want to keep your appointment and commitment to CYBBC.  That’s when you need to hear the right voice and the right message at the right time.


Or maybe you need to hear the right voice and the right message before you make a decision that’s going to move you further away from your stated goals.


That would be preventive and best case.  The day after or moment before the appointment, would be reactive and last minute.  Either way I see 2 opportunities:


1.  the moment before you make a decision that has a cost that affects your self-care appointment


2.  the moment before you decide if you’re going to keep your appointment or not


The Right Message at the Right Time
Let’s address #1 first.  You’re going to be presented with the same or similar opportunities for most of your life, so if you have a default answer that you thoughtfully developed in advance, you can save yourself later.


So…


Don’t miss workouts!  
Whatever opportunity presents itself you have to ask yourself if it’s going to cause you to miss a workout and be honest.


If you stay up to late, there’s a chance you’ll miss a workout.


If you go to be early, you’ll probably keep your workout.


If you have 1 more drink, 1 more dessert, stay a little longer, consumer a little more, and you don’t give yourself enough time to recover, you might miss a workout.


If you say no thank you, I’m good.  If you pass on the invitation.  If you announce in advance you have to leave at X time and then leave.  Of if you leave early in general, there’s a good chance you’ll keep your workout.


You might have a bit of regret and 2nd guessing in that moment if you do the right thing, but you’ll be glad you did the next day and you’ll know it was the right thing when you leave your workout feeling primed for your day.


#2 the moment before you decide if you’re going to keep your appointment or not.


The message you need to hear in this moment is different for everyone, depending on which state you’re in when you hear it, but let me plant a seed, present an ace up your sleeve and give you a reusable get out of jail free card.


The Seed.  
No matter how bad your state is, how low your energy is, what your affect is, remember that when you come to CYBBC you’re safe.  It’s your personal sanctuary, led by coaches who care and with kind and good people to train with.  We start off real slow.  We start off with a massage (a self-massage), that goes at the perfect pace you need.  Not too fast & not too slow.  You know at the end of 5 minutes, you’ll feel instantly better.  You’re circulation will improve.  Your whole body will be tingling with improved blood flow and switched on sensory neurons.  You’ll feel less achy.  You’ll feel better!


Then we’ll stretch out your tight spots.  Often times, you feel the worst, when you’re body gets stuck in the same position for a period of time or certain muscles and movement patterns get overworked and leave you feeling crappy.  We’ll hit most of those spots 2nd and it might be uncomfortable if you’re more stiff than usual, but it’ll also feel great, like when you’re thirsty and you drink water.


Next we’ll address posture.  We’ll do corrective exercises that stabilize the loose joints (knees, low back, shoulders) and mobilize the stiff joints (ankles, hips, t-spine).  Translation we’ll wake up your soft bottom and belly, we’ll stretch out your calves and ankles, hip flexors & hamstrings and chest & upper back.  We’ll get you back to or as close as we can to neutral.  Back to homeostasis and your personal equilibrium.


This is the first 13 minutes.


Now that you feel like a human again, we’re going to help you to start sweating if you haven’t already by moving through space in all 3 planes.  You’ll move forwards and backwards and side to side.  We’ll sandwich in some sort of crawling exercise, so you don’t even know its there and then we’ll finish with some super energizing & fun speed drills like sprint starts and ladder drills.


By this time, whatever state you arrived in, has most assuredly washed away, but we’ll still be gradual.


Then we’ll throw things @ the wall (medicine balls) and jump or hop over hurdles.


After that we’ll pair a plank on the ground with a sprint or power drill.  Here you’ll be glad you get to go at your own pace, you’ll appreciate the increased sweat and the deep breaths.  Don’t go to fast, we don’t want nausea on this day, just enough.  This like most everything else will switch on your neuromuscular system, endocrine system and cardiovascular system to help wash away that state you were in.
By the time you reach the strength & conditioning you’ll have done enough to reverse how you felt when you arrived and begin making deposits on your future, which will make the finish doubly sweet.  There’s a good chance your S&C portion of the workout won’t be your best.  You might even do worse than your norm, but that’s o.k.  Everyone has to rip the band aid off sometime and by getting in this workout today, you almost guarantee your next workout will be amazing.  If for nothing else than you’ll know you outperformed your last workout.  And you’ll be adding a moment to your bucket that leads to momentum.


When we finish with stretching, you’ll begin to reflect on the decisions you made, the costs associated and ultimately how proud you are that you showed up, stayed, did your best with what you had that day and finished.  This is where double sweetness comes in.  You worked through the tough state you had, which is a win AND you now feel better and set up tomorrow to be great because you exercised and ripped the band aid off.


So remember this Seed, when you find yourself vulnerable from decisions you made that leave you considering whether to show up or not.  You can roll.  So start there.


The ACE UP YOUR SLEEVE!


Are you ready?


When we work together you have my cell number.


You can call it or text it.


I’m great at giving pep talks.  I’m great at listening & reflecting.  I’ll care about you.  If you call or text after 8pm, I probably won’t get it, but I’ll hit you back up as early as 4am the next day or whenever you tell me is a good time.  Tell me about your state and tell me how I can help.  Need a friend.  I got you.  Need a kick in the pants.  Yippee!  Need some gentle hand holding.  My calloused hand is there for you.  Need to be reminded of all the great things you’ve done and all the reasons you can do it.  That’s my specialty; it’s one of my gifts.  And I want to share it with you.  So use it whenever you need it.   It makes me feel good to make you feel good.  So no guilt.


The Reusable Get Out of Jail Free Card
Sometimes you make bad decisions.  Sometimes life happens to you.  Sometimes you need a break.


So…


Take one.  You have my full support.  Listen to your body and self.  It may be giving you the best advice, unless of course it’s coming wrapped in crazy talk, then of course you’ll need to decipher that advice first before you do something crazy, but I hope you get the message that if you need a break from training so you can sleep, detox, de-stress, have some quiet time, … whatever, do it.  It’s o.k.  Regroup as soon as you can and then pick yourself back up and move forward.  No guilt about missing a workout or workouts.  That does you no good.


Now, be sure to use those boundaries we talked about.  A little might be good and sometimes a lot can be good, but you know deep down, when it’s too much.  Stop there and get back to doing the things that make you great.


So we both know weekends, holidays, days off, snow days, vacation times and summer months can cause many people to be taken off their routines and have it affect their training consistency.  We both know there are opportunities to participate in life that aren’t normally there on a regular basis.  You may even be moving away from your goals with some of the decisions & habits you’ve been participating in of late.


That’s o.k.  Every moment and every day is a new opportunity to make a different choice and start with a clean slate.  Give yourself a get out of jail free card, let go of the guilt and move forward if you need & take a personal day.  If we work together, call or text me if you need someone to listen or if you need to be encouraged.  Remember, when it comes to getting re-started from a dead stop, you can can start slow with foam rolling followed by gentle stretching, then gradually do more from there.  Whether you choose to workout or not, it’ll be the right one.  It’ll be o.k.  And you’ll be o.k.


Coach  Mike Alves


p.s.   want my help?  Schedule a call here.

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 workouts 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

 

The goal of empowerment week is 2-fold:  build in recovery from high intensity training and allow members to practice what they’ve learned by training on their own to develop greater master of movement and stronger “can do” mental muscles!  High intensity training can yield fast results and also can increase a person’s risk for overtraining and injury.

 

Members who feel beat up and need muscle and joint recovery from strength training and/or a break from intense training can choose to do a reduced frequency of training per week, less volume of strength training, different strength training and/or no strength training.  I do recommend members exercise every week in some form and still hit their cardio goals.  If you do no strength training, women’s cardio goals are 360min and men’s cardio goals are 250min.

 

Also, new members or members who have been inconsistent with their training may be able to go 3-6 months or more of weekly training without taking a week off from strength training due to a reduced training age and adaptation.  Listen to your body and your heart.  Your body will tell you if you need a break or if you can keep going.  Your heart will tell you if you’re lying to yourself or being honest.  Listen to the message that’s going to help you get better. If your body says you need a break and your heart agrees, take one.  If your body says it can go and your heart agrees, then train.  If your body says no and your heart disagrees, then train.  If your body says yes and your heart disagrees, then don’t train.  Your heart always has your back.

 

When you finish an empowerment week workout, post your results to our facebook pageto 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

 

  P4, Workout B, Warm Up P4, Workout A, Warm Up
1.    Quadruped T-Spine Rot x8e 1.   Side-Lying Thoracic Rotation x8e
2.    Supine Alt. Shoulder Flexion x8e 2.   Tall Kneel Band Ext. Rot @ 00 x8-15e
3.    Split Adductor Mobes x8e 3.   Band Asst Leg Lowers x8-12e
4.    High Plank Alt Spider Marches x8e 4.   Supine Add Bridges w/ DB OH
5.    1-Leg Bridge w/ DB OH x8e 5.   HK 3-Way Ankle Mobes @ Wall x3e
6.    Incline Ankle Mobes x8e 6.   Lateral Mini Band Walk x10steps/side
7.    Arm Drive x20s, Hurdle Hop A+L Drive x3e, Mid Shin Ankling x6e 7.   Arm Drive x20s, Hurdle Hop A+L Drive x3e, Mid Shin Ankling x6e
8.    Bwd Bear Crawl x8e 8.   Reverse Lunge to Instep x4e
9.    Lateral Lunge x4e 9.   Long Inchworm x6 + Quad Pull x4e
10.         Deep Squat + Crossver Toe Touch x2e 10.        Inverted Hams to Y-Reach x4e

 

Workouts

 

Workout B (modified):  completeMax Reps in ~32min!

 

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

Movement Prep Series: see above for individual exercises

 

StrengthcompleteMax Sets, Reps & Enthusiasm in ~32min,15-35%BW.

  

A1.  Alternating Spider March x8e

A2.  Lateral Skaters x5e

Max sets in 3min
   
B1.  DB Hang Jump Shrug – Palms Down x5 Max sets in 3min
B2.  Low Plank Reaches x8e
 
C1.  DB Goblet Lateral Lunge – R+L

C2.  DB Straight Arm Pullovers

(Do 4 sets of Neutral Grip Pull Ups if you have access to it)

30:15,

3rds, 6reps,

311tempo,

   
D1.  FE 1-LEG Hip Thrust – R+L

D2.  Half Kneel, DB Overhead Press – Neutral to Pronated

30:15,

3rds, 6reps,

311 Tempo

   
E1.  Dance Max enthusiasm in 4min

 

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

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

 

Workout A (modified):  completeMax Reps in ~32min!

 

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

Movement Prep Series:  see above for individual exercises

 

Strength:complete Max Sets & Reps in ~32min; 15-35%BW.

 

A1.  DB Overhead Supine Alternate Leg Lower x8e

A2.  Linear Hurdle Hops x5e

Max sets in 3min
   
B1.  DB Hang Jump Shrug – Neutral Grip x5 Max sets in 3min
B2.  Side Planks @ Wall x15s/side
 
C1.  DB Goblet RFE Split Squats – R+L

C2.  Bent-Over Band Row w/ Rotation

(Do TRX Inverted Rows if you have access to it)

30:15,

3rds, 6reps,

311tempo,

   
D1.  DB Offset Stance RDL – Neutral Grip – R+L

D2.  FE Band Push Ups

30:15,

3rds, 6reps,

311 Tempo

   
E1.  Bear Crawl x15e, FWD & BWD

(2 reps, fwd, then 2reps bwd, x15 rounds)

E2.  OH Towel Run x30steps/side

E3.  Bwd Lunge to Reach Overhead x15e

E4.  OH Towel Run x30steps/side

E5.  High Knee Run x60e

E6.  OH Towel Run x30steps/side

Max sets in 4min

 

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

Push Up Calf, R / L

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

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

  

P13, Workout A, Warm Up P13, Workout B, Warm Up
1.   Band Resisted Leg Lower x8e 1.   Side Lying Windmill x4e
2.   HF Psoas Bridge x3 breaths (3:6) 2.   Band Resisted Leg Lower x8e
3.   Mini Band Hip Rotation + Squat x12e 3.   HF Psoas Bridge x3 breaths (3:6)
4.   Wall Sit + Wall Slides x8 4.   FFE Band Diagonal Raise x8e
5.   Supine V-Sit @ Wall Alt. Sho Flxn x8e 5.   Incline Ankle Mobes x8e
6.   Wall March 1-2-3, 5x3e 6.   Alt. Lat. mb Good Mornings x2s/1g/s
7.   HK Ankling +Arm Drive +Skip x6e 7.   HK Ankling +Arm Drive +Skip x6e
8.   Bwds HK+IR – Sumo Sq – OHR x4c 8.   Lateral Lunge to OHR x1c/each
9.   Towel Crawl x20yds 9.   Long Inchworm x2c
10.        Bwd HKH Inv Ham – Y-Reach x4e 10.        Bwd Rot Lunge – Instep w/ OHR x4e

 

Workouts

Workout A (modified)Max Reps in 27min.

 

 

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

Movement Prep Series:  see above for individual exercises

 

Strength: complete Max Reps in 27min; 20-40%BW.

 

A1.  Linear Hand Fires x10e

A2.  1-Leg Psoas Bridges – R/L x10

A3.  1-Leg Psoas Bridges – R/L x10

3.5min (2.5:1), Max Sets
   
B1.  Body Saw x8 4.5min (2.5:2), Max Sets
B2.  Quadruped Opposites – R/L x8
B3.  Quadruped Opposites – R/L x8
 

Set 1:  Push Ups

C1.  DB Squat Jump

C2.  DB Push Jerk

6.5m (4:2.5), 20:10, 4rd, 8sets, Max Reps
Set 2:  Push Ups

 

 
D1.  2DB SLDL – R/L 10.5min (2x[4:1.25]), 40:20, 2rds, 75s rest b/w rounds; Max Reps
D2.  2DB SLDL – R/L
D3.  DB Row
D4.  DB Row

 

Set 3:  Push Ups – after 1st circuit

 

Set 4:  Push Ups – after 2nd circuit


 

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

1-Arm Lat Pull, R/L

Behind Back Overhead Shoulder Reach

 

Workout B (modified):  complete Max Reps in 27min!

 

 

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

Movement Prep Series:  see above for individual exercises

 

 

Strengthcomplete Max Reps in 27min, 20-40%BW.

 

A1.  Lateral Hand Fires x10e

A2.  Lateral Foot Fire x10e

3.5min (2.5:1), Max Sets
   
B1.  Naked Get Ups x4e 4.5min (2.5:2), Max Sets
B2.  Speed Skaters x5e
 
C1.  DB Swings – R/L

C2.  FFE, Band Diagonal Raise – R/L

6.5m (4:2.5), 20:10, 4rd, 8sets, Max Reps
   
D1.  DB 1-Leg Hockey Squat – R/L 10.5min (2x[4:1.25]), 40:20, 2rds, 75s rest b/w rounds; Max Reps
D2.   DB 1-Leg Hockey Squat – R/L
D3.  DB Straight Arm Pullovers to Chest Press
D4.  DB Alt. Floor Press

 

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

Push Up Calf, R / L

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

 

Challenge Day #3 (W-B) – Individual (M-A):  complete all challenges in 15min or less.

*this CW got its own video in Jan 2013, but originated in fall 2012.  It is the #1 CW I’ve ever written based on how many people have done it more than once.  It’s not the most viewed b/c it’s so simple to do, you don’t need to watch the video if you know the 2 moves, but if you do, please like, comment, subscribe and share.

 

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

Movement Prep Seriessee above for individual exercises

 

Strength Circuit:  challenge is 150 reps in 15min or less. 

A1.  Spider March Kick Thru’s x75

A2.  Hands Free Burpee Jumps x75

*do any rep denomination or combination you choose

*this CW and video are being recycled from CD#3, P1, 2013 b/c it’s awesome.  J

 

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 Day #4 (W-A) – Individual (M-A):  complete max rounds in 15min or less.

*this fun, mix of sprints & strength, is CW#5, from P10, Sept of 2013.

 

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

Movement Prep Seriessee above for individual exercises

  

Strength Circuit:  challenge is max rounds in 15min or less; 20-40%BW

A1.  Full Court Ladder (1,2,3,4)

A2.  FE Push Ups x12

A3.  DB Row x12e

 

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 #5 – (W-B) – Individual (M-A):  complete 3rounds, AFAP.

*This is a Total Body Ab Workout from June 2012.  It’s an EW plan recommended workout.

 

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

Movement Prep Seriessee above for individual exercises

 

Total Body Ab Workout:  complete 3rds AFAP

A1. Body Saw 3x5ct extension, 3ct squeeze, 2ct pull
A2. Squatting DB Diagonal Raises x7e

A3. Mountain Sliders 3x1ct pull, 2ct squeeze, 1ct extend each side

A4. Lateral Skaters x5e
A5. Side Plank against Wall x20sec each
A6. High Knee Run x30

A7. Plank Reaches x4e
A8. Squatting DB Chops x7e
A9. Plank Towel Jacks x15
A10. Jumping Jacks x30
 

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 #6 – (W-A) – Individual (M-A):  complete 3rounds, AFAP.

*this is Workout D:  the Total Body Pre-Beach Circuit from June 2012.  It’s also an EW recommended workout.

 

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

Movement Prep Seriessee above for individual exercises

 

Beach Workoutcomplete 3 rounds AFAP
A1. Band Chest Flys x20
A2. Pinball Push Ups x20 or 40sec Hold
A3. Jumping Claps x60
A4. Band Pull Aparts x20
A5. 1-Arm, 1-Leg Band Row (supported) x 20e
A6. Scissor Jacks x60
A7. Band Biceps Curl to Overhead Press x max reps
A8. Hands Free Burpees x15
A9. Band Triceps Kickback x max reps
A10. Lateral Skaters x12e
A11. Plank Opposite Holds 6x5ct each
A12. High Knee Run x40 super-fast turnovers
 

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

*this is the current #2 viewed CW on our YouTube channel with 160 views.  It’s CW#4 from P5, 2016.

 

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

Movement Prep Seriessee above for individual exercises

 

Strength:  complete 7 Course Workout & post Burpee Finish Time (G=<5min); 30-50%BW.

 

Course 1:  Abs & Cuffs aka Cocktails and Appetizers

A1.  Low Plank T’s 5min (4:1), Max Reps, G=64

(20:10, W:R, 8sets)

 

A2.  DB Bent-Over High Pull to External Rotation

Course 2:  Guts & Butts aka Soup

B1.  Bear Holds – Alt. 3pt Reachdon’t count 5min (5:1), Max Reps, G=80

(15:5, W:R, 12 sets)

B2.  Quadruped BK – Hip Abduction

 

Course 3:  Stability & Power aka Salad

C1.  Rolling – Elbow to Knee x8 (4/side) 5min (4:1), Max Sets, G=5
C2.  DB Hang Jump Shrug x3

 

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

D1.  1-Arm Trap Raise from 3pt Stance x10e 5min (4:1), Max Sets, G=8
D3.  DB Reverse Crunch x10

 

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

E1.  1-Arm Towel Push Up Reach x3 5min (4:1), Max Sets, G=13
E2.  Towel Curl to Bridge x3

 

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

F1.  DB High Plank Rows x3e 5min (4:1), Max Sets, G=9
F2+F3.  1-Leg Squat to Bench x3e

 

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

G1.  HF Burpee to Surf Finish 50 Burpees AFAP (G=5min)

 

*Coach Mike Finished in 6:30

 

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 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

 

P12, Workout A, Warm Up P12, Workout B, Warm Up
1.   Side Lying Thoracic Rotation. x6e 1.   Band Leg Lower x8e
2.   Band Leg Lower x8e 2.   HF Psoas Bridge x3 breaths (3:6)
3.   HF Psoas Bridge x3 breaths (3:6) 3.   Mini Band Hip Rotation + Squat x10e
4.   FFE mb 900, Scap Plane Ext Rot x8e 4.   Wall Slides x8
5.   Incline Ankle Mobes x8e 5.   Supine Legs on Wall Alt. Sho Flxn x8e
6.   Lateral mb Good Mornings x2s/1g/s 6.   3-Way Stand HF Mobes-no touch x4e
7.   High Knee Ankling + Arm Drive x6e 7.   High Knee Ankling + Arm Drive x6e
8.   Lateral Lunge x4e 8.   Bwds Travrsng Sumo Sq to OHR x4e
9.   Bwds Inchworm x6 9.  Spider Crawl x4e
10.  Bwd 900 Rot. Lunge w/ OHR x4e 10.  Bwd HKH Inv Ham to Y-Reach x4e

 

Workouts

 

Challenge Workout #1 (W-B) – 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=257); 35-55%BW.

 

Set 1:  Push Ups

 

A1.  Body Saw – Forearms & Feet 5min (3.75:1.25), 3rds, 15:10, 9sets, (G=101)
A2.  1-Leg Psoas Bridges – R/L

A3.  1-Leg Psoas Bridges – R/L

 

Set 2:  Push Ups

 

 
B1.  DB Squat Jump 7min (6:1), 4rds, 15:15, 12sets (G=60)
B2.  DB Alt. Push Press (Pronated) – R+L
B3.  DB Alt. Push Press (Pronated) – R+L
 

Set 3:  Push Ups

 

C1.  DB Row 9min (8:1), 4rds, 20:10, 16sets     (G=96)
C2.  2DB SLDL – R/L
C3.  2DB SLDL – R/L
C4.  DB Row
 

Set 4:  Push Ups


*Coach Mike finished with 283 reps in 20min

 

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 12 Rounds AFAP

 

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

Movement Prep Series:  see above for individual exercises

 

Strengthcomplete 12 Rounds AFAP (G=<22min), 35-55%BW.

  

A1.  Naked Curl Up to ½ Knee 5min (3.75:1.25), 3rds, 15:10, 9sets
A2.  Naked Curl Up to ½ Knee
A3.  Lateral Skaters
B1.  1-DB Swing – R/L 7min (6:1), 4rds,

15:15, 12sets

B2.  1-DB Swing – R/L
B3.  FFE DB Scapular Plane Sho External Rotation
C1.  DB Alt. Flat Bench Press – Low x6 3rds, 12 sets @ 20:10, then,

1rd, 4sets, 6reps AFAP

C2.  DB 1-Leg Hockey Squat – R/L x6
C3.  DB 1-Leg Hockey Squat – R/L x6
C4.  DB Straight Arm Pullovers x6


***Coach Mike finished in 19:47!

 

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 Seriessee above for individual exercises

 

Strength:  complete 7 Course Workout & post Burpee Finish Time (G=<10min); 35-55%BW.

 

Course 1:  Abs & Cuffs Aka Cocktails and Appetizers

A1.  Body Saws 5min (4:1), 20:10,

4rds, 8 Sets, Max Reps

 

A2.  Floor Slides

Course 2:  Guts & Butts Aka Soup

B1.  Alt. Spider March 5min (4:1), 15:5,

4rds, 12 Sets, Max Reps

B2.  1-Leg Psoas Bridges – R+L

 

Course 3:  Stability & Power Aka Salad

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

4rds, 8 Sets, Max Reps

C2.  DB Squat Jumps x5

 

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

D1.  DB Alt. Push Press x3e 5min (4:1), 15:15,

4rds, 8 Sets, Max Reps

D2.  Low Plank w/ Alt. Knee Flexion

 

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

E1.  Push Ups 5min (4:1), 20:10,

4rds, 8 Sets, Max Reps

E2.  2-DB SLDL x6e

 

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

F1.  DB 2pt. Rows 5min (4:1), 20:10,

4rds, 8 Sets, Max Reps

F2.  Alt. Sumo Squat to Overhead Reach

 

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

G1.  Hands Free Burpees x60 Finish AFAP (G= <10min)

 

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

 

Childs Pose C/R/L

Seated Shoulder Sit & Reach

Supine on Roller, “W” Pec Stretch

I wanted to share an update about how to carry your equipment at boot camp.  When the program first launched I used a rolling suitcase to carry my gear in because I had a lot of stuff besides the roller & mat and at some point, someone had a smart idea to also get a suitcase and begin carrying his/her equipment in like I did too.  As members progressed from regular dumbbells to Power Blocks, more people started to adopt the rolling suitcase model.   I didn’t really have any reservations about it, until I started to think about your programming and how I could introduce Weighted Carries into the program.
Weighted Carries:  Farmers Carries, Suitcase Carries and Waiter Carries
Have you ever used a wheel barrow?
Do you remember how awkward it was with the single wheel and how much balance it required to stay upright and move?
Do you remember the grip, core, and postural stability required to keep it upright?
Do you remember the leg strength required to move the wheel barrow?
How about carrying 2 suitcases?
Have you ever carried 2 suitcases?  What’s the current, airport weight threshold, 50lbs?  That takes some core, grip, postural stability and then the leg stability and strength to locomote with them.
How about carrying 1 suitcase?
You’ve done that plenty of times.  Ever find your self leaning to 1 side to hold your suitcase?  Have you ever noticed your grip, core, posture and leg strength required to carry it?
Have you ever been a waiter, busboy or bartender or have you ever carried a platter at shoulder height or over your head?
That takes a whole different core, posture and leg stability and strength challenge.  Not so much grip strength on this one though.
Now considering all of these different carries, have you ever notice where you carried your head?  I’d be willing to bet push ups, that 99.999….% of people carry their weighted implement with a forward head posture vs. packed (head pulled back with chin tucked).  Hmm?  You didn’t think of that did you.  You don’t go through your postural stability checklist like we hammer home in Q1 during our 4 point stability plank series or like we address often times every workout, “head packed (head pulled back & chin tucked), shoulders down & back with chest up and pelvic neutral (ribs down, butt tucked & pubic bone tilted up)”.  It’s o.k.  I forget sometimes too.
Well weighted carries as you can imagine are an awesome strength, conditioning & corrective exercise as they train postural stability, core strength, hip & leg strength, grip strength and ipsilateral strength to name the big one’s.  They also have a metabolic effect and can develop work capacity and stamina.
They’re really popular too.  Google the following and check out the # of hit search results that come up:
There are many more variations and when you get into the different implements you could carry it gets even more diverse.
Implements
This is a brief list because you could carry almost anything and turn it into a workout, so we’ll stick to common gym equipment.
  • Dumbbells
  • Kettlebells
  • Sandbags
  • Barbells
  • Trap Bars
  • People
  • Medicine Balls
So weighted carries are fun and good for you is the take home message and while I figure out how to fit them into your workout card programming, let’s start by making them a part of your regular boot camp training schedule by teaching you how to carry them to and from the gym.
How To Carry Your Equipment?
Here’s a super efficient way to store and carry your equipment to and from the gym, that makes you stronger and makes you look stronger.
  1. Lay out your exercise mat.
  2. Lay down your towel inside the middle of the mat and start it at 1 end of the mat.
  3. Lay your mini bands down perpendicular to your towel & mat, on top of your towel.
  4. Lay your roller down, perpendicular to and on top of the mat & towel.
  5. Roll up the mat & roller like a sleeping bag, until it’s tight and not loose.
  6. Place the mat and roller on top of your 1″ super band.
  7. Take 1 end of the super band and pull it through the other end.
  8. Pinch the bands as close to the roller as you can.
  9. Take the long end and wrap it under the super band against the roller.
  10. Make a loop and pull the super band through the loop.
  11. Now slide the 1/2″ band through the new loop you’ve created.
  12. Wrap the 1/2″ band around the roller towards the side opposite the loop.
  13. Place your arms through each loop so you’re back is against the roller and the super band loop is on the other side of the roller away from your back.
  14. Wear it like a back pack.
  15. Squat down & grab your dumbbells.
  16. Stand as tall as possible.
  17. Walk.
Making change happen!
Your coach,
Mike Alves
p.s.  what’d you think of this idea and video?

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

  

P11, Workout A, Warm Up P11, Workout B, Warm Up
1.   Supine Alt. Shoulder Flexion x8e 1.   Side Lying Thoracic Ext. w/ Rot. x8e
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.   Mini Band Hip Rotation + Squat x8e 4.   FFE Mini Band External Rotation x8
5.   Wall Slides x8 5.   Incline Ankle Mobes x8e
6.   3-Way Standing Hip Flexor Mobe x4e 6.   Lateral Mini Band Walk x10steps/side
7.   High Knee Ankling x6e 7.   High Knee Ankling x6e
8.   Bwds Traversing Sumo Squat x4e 8.   Lateral Good Mornings x4e
9.   Spider Crawl x4e 9.  Inchworm x6
10.  Bwds Inv Hamstring to Y-Reach x2c 10.  Bwd’s 90 Degree Rot. Lunge x4e

 

Workouts

 

Challenge Workout #1 (W-B) – Individual (M-S):  Max Reps in 22min.

 

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

Movement Prep Series:  see above for individual exercises

 

Strength: complete Max Reps in 22min (G=268); 25-45%BW.

 

A1.  Naked Curl Ups 5min (3.75:1.25), 3rds, 15:10, 9sets, (G=36)
A2.  Lateral Skaters – Stick
 
B1.  1-DB Swing – R/L 7min (6:1), 4rds, 20:10, 12sets (G=136)
B2.  1-DB Swing – R/L
B3.  FFE 1/ 2 Kneel mini band External Rotation
 
C1.  DB Straight Arm Pullovers 10min, 2rds, 60:15, 8sets     (G=96)
C2.  DB Floor Press
C3.  1-Leg Hockey Squat (touch knee to pad)
C4.  1-Leg Hockey Squat (touch knee to pad)
 

 

*Coach Mike finished with 323 reps in 22min

 

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 10 Rounds AFAP

 

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

Movement Prep Series:  see above for individual exercises

 

Strengthcomplete 10 Rounds AFAP (G=<30min), 25-45%BW.

 

A1.  Body Saw – Forearms & Knees 5min (4:1), 4rds, 20:10, 8sets, (G=48r)
A2.  Squat Jacks x5 + 5Yd Shuffle w/ Burpee x4L
B1.  DB Squat Jump w/ Reset 7min (6:1), 4rds, 20:10, 12sets (G=72r)
B2.  1-DB Tall Kneel Overhead Press – L
B3.  1-DB Tall Kneel Overhead Press – R
C1.  DB Rows – L, x12 2rds AFAP

(G=96r)

C2.  DB Rows – R, x12
C3.  2-DB SLDL – L, x12
C4.  2-DB SLDL – R, x12

***Coach Mike finished in ##:##!

 

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 Seriessee above for individual exercises

 

Strength:  complete 7 Course Workout & post Burpee Finish Time (G=<10min); 25-45%BW.

 

Course 1:  Abs & Cuffs Aka Cocktails and Appetizers

A1.  Naked Curl Ups – R+L 5min (3.75:1.25), 15:10, 3rd,

9 Sets, Max Reps, G=81r

 

A2.  FFE Mini Band External Rotation

Course 2:  Guts & Butts Aka Soup

B1.  Body Saw – Forearms & Knees 5min (3.75:1.25), 15:10, 3rd,

9 Sets, Max Sets, G=84r

B2.  1-Leg Psoas Bridge – R+L,

 

Course 3:  Stability & Power Aka Salad

C1.  Alt. Spider March 5min (3.75:1.25), 15:10, 3rd,

9 Sets, Max Reps, G=108

C2.  1-DB Swings – R+L

 

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

D1.  DB Tall Kneel 1-Arm OH Press – R+L 5min (3.75:1.25), 15:10, 3rd,

9 Sets, Max Reps, G=60

D2.  Low Plank Alt. Knee Flexion

 

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

E1.  DB Bench Press 5min (4:1), 20:10, 4rd,

8 Sets, Max Reps, G=80r

E2.  Lateral Skaters – Stick

 

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

F1.  DB Straight Arm Pullovers 5min (3.75:1.25), 15:10, 3rd,

9 Sets, Max Reps, , G=54r

F2.  1-Leg Hockey Split Squats

 

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

G1.  Prisoner Squat Jumps + Push Up Downward

Pyramid x 15, 12, 9, 6, 3 reps

Finish AFAP (G= <10min)

 

*Coach Mike Finished Complex in ##:##!

 

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

 

 

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