before2after.net Blog

RBBC [November 5th, 2010]

Administrator — Sat, 06 Nov 2010 03:34:49 +0000

Warning: the combination of burpees and high knees may be hazardous to your mental health. I will probably not be combining them into the same workout routine in the near future.

This workout was painful and would require an incredible amount of willpower to complete solo. Luckily I had my class members to motivate me to power through it! These guys are amazing because they come back every week for more torture and push themselves to their limit. I still haven’t figured out the special blend of insanity and self-loathing that keeps them coming back…

Incidentally, I’ve had a few guys mention some health benefits that they attributed to participation in my class. One gentleman significantly lowered his resting heart rate and today another fellow announced that he’d lost 6lbs since he started taking the class every Friday [approximately 10 weeks ago]. I’m ecstatic!

RBBC

Rock Bodies Boot Camp [November 5th, 2010]

Round 1
(1) Burpees (8)
(2) Bulgarian Split Squat (12)
(3) Alesin’s Amazing Ab Routine (12)

Round 2
(1) High Knees (30 sec)
(2) Windmill (12)
(3) Kind Deadlift (12)

Round 3
(1) Box Jumps (15)
(2) Reverse Hyperextensions on bench (12)
(3) Sit-up/V-up Combo (8)

RBBC [October 29th, 2010]

Administrator — Fri, 29 Oct 2010 22:51:33 +0000

Another Friday, another exercise class. So I’ve decided to detail what exercises I do in my Friday class at Shaw, which has been given the unimaginative name “Rock Bodies Boot Camp,” aka RBBC. The purpose is two-fold, so people can recreate the magic at home and, more importantly, so I can keep track of the exercises I’ve done recently so I keep things interesting.

RBBC

Rock Bodies Boot Camp [October 29th, 2010]

Round 1
(1) Jump squats (10)
(2) Bent row (12)
(3) Windmills (12)

Round 2
(1) Deadlifts (12)
(2) Hang clean & press (12)
(3) 360° plank (6)

Round 3
(1) High knees (30 sec)
(2) High pulls (12)
(3) Dumbbell swings (15)

360° Plank

Administrator — Thu, 28 Oct 2010 05:20:36 +0000

Use 10-20lb dumbbells.

Start in standing position.

Lunge forward with right leg. Perform a row with right arm.

Place dumbbell back on the ground and extend right leg back into plank position.

Bring left leg forward into lunge position. Perform a row with the left arm.

Lunge backward into upright standing position.