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

 

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

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