Monday November 8, 2008

Burpee Heaven
Perform 1 burpee on the minute for every minute you can.

1 minute = 1 burpee then rest till minute 2
2 minute = 2 burpee then rest till minute 3
3 minute = 3 burpee then rest till minute 4

Keep going until you cannot get all your burpees before the nest miunte begins. Once you fail sub pushups in for burpees and keep going at the same level. Perform for 30 minutes!

Friday December 5, 2008

I apologize for not getting more of the weeks workouts posted this week. I will keep on top of it in the future.

Filthy 50
50 bench jumps ( step ups )
50 1 arm rows
50 walking lunges
50 situps
50 thrusters
50 slamball
50 tuck jumps
50 push ups
50 knees to elbows
50 supermans

Friday November 28, 2008

AMRAP 20 mins
20 pullups
20 pushups
20 situps
20 kettlebell swings

Cards
hearts = slamball
clubs = pushups
spades = kb swings
diamonds = sky and ground squats
face cards = 10
ace = 11 of everything
joker = 1000 m run

Wednesday November 26, 2008

3-8 minute games
Teams of 2
Slamball x 15 = 1 point
Burpees x 10 = 1 point
Bench Dips x 20 = 1 point
Curb Jumps x 30 = 1 point
Kettlebell Swings x 25 = 1 point
200 M run = 2 points

This workout was awesome and everyone pushed themselves to the MAX!!!! I am very proud of each and everyone of you.

Tuesday November 25, 2008

I am happy to announce that effective January 5 we will be holding evening boot camps 5 nights a week. This is a great chance and opportuninty to increase your workouts and calorie burn throughout the week. In addition we will also be adding a kettlebell class on m-w-f from 5-5:45 pm. This class will definitely push your fitness to a new level as you challenge your body with classic kettlebell exercises and stretches. I invite all of you to come try out a free class and see why I believe kettlebell training is a perfect addition to the Bodyzen Fitness approach.

Tuesday November 25, 2008

Tabata ( 20 secs of work, 10 secs of rest) 8 Rounds
pushups
ring rows
situps
pullups
squats
jumping jacks

Then

3 rounds
30 secs squat presses
30 secs slamball
30 secs squat kicks
30 secs kettlebell swings

Monday November 24, 2008

400 m run
20 burpees
20 situps
400 m run
20 step ups(per leg)
20 squats
400 m run
10 pullups
20 thrusters