TODAY'S BOOT CAMP!


Burpee Pyramid

posted Aug 19, 2013, 4:44 AM by Brett Radosta


Persistence can change failure into extraordinary achievement.
-- Matt Biondi

Burpees
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Squats
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Run 400 Meters

15 crunches
30 bicycles
30 heal Taps
30 Russian twist
10 Rev Crunch
30 Flutter-kick
30 X-crunches
30 bicycles
15 crunches
30 back scratchers
10 V-Circle
10 Dbl Rev Crunch



Start Dominating Monday


I want to tell you the tale of two groups: Slackers and Rebels.

Slackers skip Monday workouts because they "didn't have time."

Rebels make exercise a priority, and plan their day around their workout.

 

Slackers let their food hangover sabotage Monday.

Rebels make extra sure their Monday calories are healthy.       

 

Slackers waste their Mondays with unproductive behavior.

Rebels suck it up and turn Monday into the most productive day of the week.

 

Slackers snooze.

Rebels get out of bed and get their workouts done before the rest of the household is awake.

 

Slackers complain.

Rebels shut up and take care of business.

 

Slackers find excuses.

Rebels find solutions.

8-15-2013 DOWNHILL RIDE

posted Aug 15, 2013, 6:24 AM by Brett Radosta

"To get through the hardest journey we need take only one step at a time,

but we must keep on stepping. "

WARM UP
MAX PUSH UPS
MAX SIT UPS
20 BURPEES
RUN 1 MILES
30-20-10 PUSH UPS
30-20-10 SQUATS
RUN 2 MILES
1 MIN PLANK



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