JoshOne Fitcamp

2008-04-04T03:35:00.000-07:00

WOD: Thursday - 040308

Stairs, Hills, & 3 Minute Drills

1. Stairs (various)
2. 3 min. bodyweight/ab drills (various incl: burpees, spiderman push ups, knee ins..)
3. Hill Sprints (various 7 also uphill bear crawl push ups)
4. 3 min. plank

90 sec. rest between each set of exercises.

2008-04-04T03:28:00.000-07:00

WOD: Wednesday 040208

"Kettlebells For Strength"

Perform ea. exercise for 1 minute, with 1 minute rest between ea.

1. Kettlebell Sumo Squat
2. KB 1 arm swing (left0
3. KB 1 arm swing (right)
4. Elevated KB Push Up
5. KB 1 arm deadlift (left)
6. KB 1 arm deadlift (right)
7. KB Squat w/ high pull
8. KB OH Walk (change hands when changing directions)
9. KB Horse stance
10. KB Russian Twists

2008-04-02T03:28:00.000-07:00

"The King Of Pain" Returns

WOD: Tuesday - 040108

Round 1

1. Thrusters x 50
2. Mt. Climbers x 40/side
3. Narrow Prison Push Ups x 30
4. Burpees w/ jump x 20
5. Knee 2 elbow plank x 10/side

Round 2

Split class into 2 groups and partner up. While group 1 performs 1 minute of 25 yard suicides, group 2 performs exercise 1 listed above. Once the minute is complete, partners switch out, and group 2 performs 1 minute of 25 yards suicides, while group 1 performs exercise 1 listed above.

Rest 90 seconds, and repeat the sequence for all of the exercises listed above.

2008-03-28T00:35:00.001-07:00

WOD: Friday - 032808

"Rest Day"

2008-03-28T00:31:00.000-07:00

WOD: Thursday - 032708

"The Hills"

1. Hill sprints x 7
2. Fwd Hill Bear Crawls x 6
3. Uphill stalker Lunges (Miss Sophia's) x 5
4. Backward Hill Bear Crawls x 4
5. Uphill backpeddles x 3
6. Backward Crabwalks x 2
7. Uphill Lunge & Dip x 1

Rest 90 secs after each set of exercises.

2008-03-27T01:16:00.000-07:00

WOD: Wednesday - 032608

Kettlebell Drag & Shuffle:

While peddling backwards in a squatting position, drag the kettlebell with one arm for 20 yards. Pick up the kettlebell and hold it by the horns. While holding the kettlebell in front of your chest, shuffle back to the starting line. Properly place the kettlebell down, and drag it for 20 yards with the opposite hand, and shuffle to starting line in opposite direction. Complete 5 rounds. rest 1 minute between rounds.

Things to remember, when peddling backwards:

Do not grab or pick up the kettlebell when peddling backwards. Always lead with your hips hinged and butt extended. Keep you back flat, and always look ahead. Keep your abs engaged. Peddle backwards by driving and pushing the balls of your feet in the ground.

Rest for 2 minutes, then perform the following sequence:

Alternate the following 2 exercises in the following fashion;

1. 10 KB 2 handed swings/ 1 Burpees
2. 10 KB 2 handed swings/ 2 Burpees
3. 10 KB 2 handed swings/ 3 Burpees
4. 10 KB 2 handed swings/ 4 Burpees
5. 10 KB 2 handed swings/ 5 Burpees
6. 10 KB 2 handed swings/ 6 Burpees
7. 10 KB 2 handed swings/ 7 Burpees
8. 10 KB 2 handed swings/ 8 Burpees
9. 10 KB 2 handed swings/ 9 Burpees
10.10 KB 2 handed swings/ 10 Burpees

Rest 1 minute, and then reverse the sequence
(i.e 10 KB 2 handed swings/ 9 Burpees, 10 KB 2 handed swings/ 8 Burpees, etc...)

You can also perform this exercise sequence in the following fashion:

1. 10 KB 2 handed swings/ 1 Burpee
2. 9 KB 2 handed swings/ 2 Burpees
3. 8 KB 2 handed swings/ 3 Burpees
4. 7 KB 2 handed swings/ 4 Burpees
5. 6 KB 2 handed swings/ 5 Burpees
6. 5 KB 2 handed swings/ 6 Burpees
7. 4 KB 2 handed swings/ 7 Burpees
8. 3 KB 2 handed swings/ 8 Burpees
9. 2 KB 2 handed swings/ 9 Burpees
10.1 KB 2 handed swing/ 10 Burpees

2008-03-27T01:11:00.000-07:00

WOD: Tuesday - 032508

Perform 6 sets of 1 minute of work/30 seconds of rest of ea. individually, before moving to the next exercise. Rest for 2 minutes between each exercise cycle. (i.e. perform 6 rounds of exercise 1, rest 2 minutes, and then begin 6 rounds of exercise 2).

1. Jump Rope (as many as possible)
2. Push up & Raise
3. March Madness Verticals (as many as possible)
4. Burpees (as many as possible)

2008-03-27T01:02:00.000-07:00

WOD: Monday - 032408

Perform each exercise for 30 secs. Perform 30 secs of burpees after ea. exercise. Complete all exercises, and take 90 sec. break. Repeat for 3 rounds.

1. Box Jumps w/ Med Ball
2. Elevated Push Up Climbers
3. Dip & Thrusts
4. Pullups
5. Jump Rope
6. Med Ball Toss

2008-03-21T20:22:00.000-07:00

WOD: Fun Friday - 032108

2 Hours of Sand Volleyball

Helathy Eating & Training During The Easter

2008-03-21T20:10:00.001-07:00

Mobile post sent by The People's Trainer using Utterz. Replies. mp3

2008-03-20T19:03:00.000-07:00

WOD: Thursday - 032108

Alternate between the 2 exercises, by performing the following rep scheme.
5/5,10,10/15,15/20,20/25,25/30,30/35,35/40,40/35,35/30,30/25,25/20........

AM Fitcamp

1. 2-handed KB swing
2. Burpees

Rest 2 minutes

Bonus:

10 yard KB drag and shuffle x 4 minutes

PM Fitcamp

1. 2-Handed KB swing
2. Push Ups

2008-03-20T14:47:00.000-07:00

WOD: Wednesday - 031908 (happy birthday to my dad, R.I.P.)

Tabata Tuesday (The Wednsday/Post Storm Remix)

Perform each exercise for 20, rest 10, and repeat for 8 rounds. Perform this protocol for each exercise. Once you have completed 8 rounds, move immediately to the next exercise. It's easy to keep up with the time. We simply use the
Gymboss Interval Timer
.

1. Tabata Squats
2. Push Ups
3. Ski Jump Squats
4. Burpees
5. Mt. Climbers
6. Plank

This was good for anaerobic cardio conditioning, as well as building strength. You can also perform the Tabata protocol with dumbells, barbells, bodyweight, plyometrics, calisthenics, sprints, sledgehammers, sandbags, or medicine balls, just to name a few.

Each exercise performed in the Tabata fashion lasts only 4 minutes. However, if done with good form and great focus, you will sweat and have your heart racing, as if you were running for your life in the Amazon jungle. Don't forget, the key to really see the fruits of your labor form this program, as well as others, is to eat properly for such an intense program.

This would be the ideal time to drink a pre and post-workout shake with the right mix of muscle-building protein and fast acting carbs, such as Prograde Workout, to immediately begin to help support muscle growth and restore energy supply with this program.

2008-03-18T17:31:00.001-07:00

Today's article about the benefits of kettlebell training in the Wall Street Journal"

ACHES & CLAIMS

Getting a Handle
On Weight Training
By LAURA JOHANNES
March 18, 2008; Page D2

They look like cannonballs with handles. Some fitness experts say these weight-training tools, called kettlebells, create a unique, full-body workout, but other experts fear the explosive movements usually involved with the equipment could cause injury.
* * *

Kettlebells, used by weightlifters in the early 20th century, are becoming popular again. That's largely due to former Russian military instructor Pavel Tsatsouline, who teamed up in 2001 with fitness publisher Dragon Door Publications Inc., of Little Canada, Minn., to start selling kettlebells in the U.S. A number of companies now sell the bells, which have a rough cast-iron surface.

In general, men start with a 35-pound bell and women start with 18 or 26 pounds, depending on their strength. Dragon Door says women are 40% of its customers and about 80% of those attending classes taught by instructors certified in its methods.

You can use a kettlebell to do traditional lifting exercises, but the routines popularized by Mr. Tsatsouline use the full body rather than a single muscle. A signature exercise is the kettlebell swing, in which you grab the bell with both hands and swing it from between your legs until it is about shoulder height. Many instructors suggest lifting them outside, says Nashville, Tenn., instructor David Whitely, in part because if you drop one no harm is done.

The health benefits of strength training are well-established. However, so far, few studies compare traditional free weights or machines to kettlebells. In one study, presented at the 2006 meeting of the nonprofit National Strength and Conditioning Association, researchers from Georgetown College in Kentucky found a 35-pound kettlebell worked muscles harder -- as measured by electrical activity -- than a dumbbell of the same weight. The reason is that the bell's offset center of gravity makes the load less stable, increasing difficulty, says researcher Chris Proulx, now at Keene State College, in Keene, N.H. But a higher-weight dumbell would likely work the muscles just as hard, he adds.

Some fitness experts have concerns about safety, particularly about the swing, which some fear could injure the back. "I wouldn't take [someone] who has not been exercising and start her on a kettlebell program -- it's too risky," says Manhattan personal trainer Joan Pagano, author of several strength-training books for women. She has concerns that many of the exercises put too much wear-and-tear on joints.

Kettlebell enthusiasts say the handle facilitates exercises that could be awkward with a dumbbell, and its off-center weight distribution creates a unique workout. They also say the bells strengthen shoulders and back, and actually prevent injuries.

Mr. Tsatsouline says kettlebells are very unlikely to cause injury if you work up to the exercises gradually and take the time to learn proper form. For example, the thrust in the swing should come from the hips, not the back. He adds that kettlebells provide enough variety on their own, but that some people do prefer to use them along with traditional free weights.

Write to Laura Johannes at laura.johannes@wsj.com

2008-03-17T14:05:00.000-07:00

WOD: Monday - 031708

"Kettlebell Ladders"

Perform 10, 15, 20, 15, 10 reps of each exercise w/ 10 seconds to rest in between reps. The goal is to not place the kettlebell down during your 10 second breaks. Rest 30 seconds between each exercise.

1. 2-handed Kettlebell Swing
2. Kettlebell Squat
3. Kettlebell Deadlift
4. Single Arm Kettlebell Swing (# of reps/ea. arm)

2008-03-17T00:44:00.000-07:00

WOD: Friday - 031408

Perform the pair of exercises in each group back to back without rest for 2 minutes. For example, you would sprint 10 yards forward, touch the ground, and back peddle 10 yrds, returning to the starting line. That's one rep. repeat this sequence 9 more times. Once you complete back peddle number 10, begin performing 10 Burpees. If you still have time, repeat this group of exercises again, until the 2 minutes is complete.

Once the 2 minutes is done, rest for 2 minutes, then begin perform the 2 exercises in group 2 the same as you did in group 1.

1a) 10 yrd Sprint Fwd/10 yrd Back peddle x 10
1b) Burpees x 10

Rest 2 minutes

2a) 10 yrd Side Shuffle x 10
2b) Prisoner Squats x 10

Rest 90 seconds

3a) 10 yrd Bear Crawl fwd/Bckwrd x 10
3b) Jump Squats x 10

2008-03-14T02:16:00.000-07:00

Kettlebells Invade Gyms In NYC

Check out this interesting video I found on YouTube about the growing popularity of Kettlebells here in the U.S., as well as amazing results produced by incorporating kettlebell training in your fitness program.

2008-03-14T02:11:00.000-07:00

WOD: Thursday - 031308

5.4.3.2.1's

1. Jump Rope x 5 min.
2. Burpees w/ Jump x 4 min
3. Tabata squat x 3 min
4. Plank x 2 min
5. Alt. Staggered push ups x 1 min

Bonus Round: 5 Minutes Of Madness

Perform all 5 exercises back-to-back without rest for 1 minute each

2008-03-13T02:57:00.000-07:00

WOD: Wednesday - 031208

1a. Hill Sprints
1b. 3 min of Calisthenic Madness (various push ups, burpees, mt.climbers)

Perform 2 rounds w/ 2 min. rest between rounds.

2a. Stairs
2b. 2 min uphill bear crawls

Perform 2 rounds w/ 90 sec. rest between rounds

Bonus: Hill Sprint Tag

Class broken into 2 groups. A member of each group sprints up the hill, as another pair sprints a few seconds behind them. The object is to not get tagged by those sprinting behind you. If you are tagged, you get another bonus exercise, which is purely decided by the evil, sadistic fit coach, Sincere ( aka El Diablo, The King of Pain, & the sad...evil man!)

2008-03-13T02:53:00.000-07:00

WOD: Tuesday - 031108

1. KB 2 Handed swing x 2 min.
2. Burpees x 2 min
3. KB Halos x 1 min (30 sec ea. direction)
4. Planks x 2 min
5. KB Suitcase Squat x 1 min (30 sec ea. side)

Perform 1 round of all five exercises. Rest for 90 secs, and repeat another round.

Bonus Round: 5 burpees + 5 kb swings continuously w/o rest for 2 min.

2008-03-11T10:22:00.000-07:00

WOD: Monday - 031008

AM Fitcamp

1. Hill Stalkers x 3
2. KB 2-Handed Swings x 2 minutes
3. Hill Stalkers x 3
4. KB 2-Handed Swings x 2 minutes
5. Jog Up Stairs
6. KB Bottoms Up Squats

PM Fitcamp

"Fortune 500s"

1. 50 Tibata squats
2. 50 Push Ups
3. 50 Narrow Squats
4. 50 Pike Push Ups
5. 50 Stationary Lunges (25/leg)
6. 50 Alt. Staggered Push ups (25/side)
7. 50 Prisoner Squats
8. 50 Knee 2 Elbow Planks
9. 50 Mt. Climbers
10. 50 Burpees

2008-03-10T09:22:00.000-07:00

My Favorite Tabouleh Recipe

I must admit that tabouleh (pronounced "tuh'bool'eh") salad has to be my favorite salad in the world. Unlike many salads, which fail to fill you up or are loaded with too many fat or caloric dense ingredients, tabouleh has just the right amount of good carbs, fiber, and good fats that are essential for a good diet.

As a matter of fact, I generally eat about a serving (1 cup) of this Mediterranean gem every night, to ward off late night cravings without consuming a gang of fat producing calories before bed. I've been told that I will soon turn into walking tabouleh.

However, once you experience this great dish for yourself, you will see why I am hooked. Another great benefit is the wonders it does for your skin (via the extra virgin olive oil), and how you will begin to see the fat shed from your body. Enjoy tabouleh alone, as a side dish with lean meats, beans or lentils, or even enjoy the delicious juice produced from the lemon or lime juice and olive oil. In fact, you can use the juice as a dressing for other salads as well.

Tabouleh

1/2 cup medium grain bulgur
1 1/4 cups water
4 cups loosely packed, roughly chopped flat-leaf parsley, about 3 bunches
1 1/2 cups peeled and diced tomatoes, about 3 to 5 Roma tomatoes,
1/4 cup green onions chopped, white and some of the green, about 2 green onions
1/4 to 1/2 cup loosely packed, roughly chopped mint leaves

For the dressing:
1/4 cup freshly squeezed lemon juice
1/4 teaspoon minced garlic
Pinch kosher salt or sea salt
1 tablespoon extra-virgin olive oil

Bring water to a boil, pour in bulgur, stir, cover, and turn off heat. Let stand 20 to 25 minutes or until most of the liquid is absorbed and bulgur is fluffy and tender. Pour off any remaining liquid.

To prepare dressing, in a small non-reactive bowl, whisk together lemon juice, garlic, salt and oil. Taste and adjust seasonings.

In a large salad bowl, toss together parsley, tomatoes, green onions and mint. Add bulgur. Pour dressing over salad, toss to combine. Taste and adjust seasonings.

Morph 1: Add more diced tomatoes, diced cucumbers, and diced raw zucchini to the tabbouleh.

Morph 2: Add rinsed and drained canned chickpeas, and rinsed and drained canned lentils

Morph 3: Grill some boneless, skinless chicken breast, dice, toss with the tabbouleh and wrap it up in fresh pita.

Morph 4: Serve as a small side salad with fish.

Calories 94
Fat 3 g
Saturated Fat 0.5 g
Carbohydrates 16 g
Fiber 4.6 g
Protein 3.4 g

Yield: 6 (1-cup) servings

2008-03-09T16:16:00.000-07:00

WOD: Friday - 030708

3 Rounds of Each Super Set

1a. 3 Step Mamba Push Ups x 1 min
1b. Jump Rope x 1 min

Rest 90 secs.

2a. Hot Potato Burpees x 1 min
2b. Mt. Jumper Push Ups x 1 min.

2008-03-09T15:06:00.000-07:00

WOD: Thursday - 030608 (AM)

1. Mt. Climbers x 10, 9, 8, 7, 6, ....
2. KB Farmer's Walk Up Hill
3. Push Ups x 10, 9, 8, 7, 6, ...

Perform 10 mt.climbers, grab 2 kettlebells and begin farmer's walk up hill. Once you get to the top of the hill, perform 10 push ups, farmer's walk down the hill back to starting position. Immediately perform 9 push ups, etc, until you finish with one rep of push ups, and farmer's walk down hill.

2008-03-05T18:20:00.000-08:00

WOD: Wednesday 030508

Perform each exercise consecutively, rest 2 min, and repeat for another round.(i.e., perform 20 kettlebell sings, sprint 10 yards, perform 10 push ups, jog back to kettlebell, perform 20 kettlebell swings, sprint 15 yards, perform 15 push ups, etc)

1. 20 Kettlebell 2 handed Swings
2. Sprint x 10, 15, 20, 25 yards sprint
3. Pushups x 10, 15, 20, 25

Complete 2 non-stop rounds.

6 PM = 15 min round 1/10 min. round 2
(Fran, Ogbonne, Chrystal, Bryan, Joey, Michael)

7 PM = 5 min. round 1/ 5 min round 2
(Lisa, Lindsey, Ashley, Al, Saudia, Shannon, Brian)

BONUS:

1. Kettlebell Swing
2. Kettlebell Squat
3. Burpee w/10 Kettlebell Swings

Perform each exercise consecutively for 1 min. each, rest 1 min, and repeat for another round.

2008-03-05T14:05:00.000-08:00

WOD: Tuesday 030408

"Super Tuesday: JoshOne Fitcamp Style"

1. Deep Bodyweight Squat x 5
2. Push Ups x 10
3. Verticals x 15
4. Inch Worms x 20
5. Burpees x 25
6. Stick Up lunge x 30
7. Hip Thrusts x 35
8. Mt. Climbers x 40
9. Belly Bend Planks x 45
10. Jumping jacks x 50

Complete all 10 exercises back-to-back with only a short 30 sec. break after the set of burpees (or forgo the break completely). After completing all 10 exercises, take a 90 second break and repeat. Post your comments.

2008-03-04T11:26:00.000-08:00

WOD: Monday 030308

"Hit The Deck"

Hearts = Jumping Jacks
Spades = Mt.Climbers
Diamonds = Push Ups
Clubs = Tibata Squats

Aces = 20 reps
Faces Cards = 10
Jokers = Wild (any exercise) - Full Court Sprints x 6

2008-03-03T08:35:00.000-08:00

Recipe Of The Week: Broiled Salmon with Tarragon-Citrus Relish

Preparation time : 5 minutes
Cooking time : 8 minutes

Ingredients:

2 teaspoons canola oil
4 salmon fillets,4 to 5 ounces each
salt to taste
freshly ground black pepper
2/3 grapefruit, peeled and cut into sections (remove all membranes)
1 1/2 oranges, peeled and cut into sections (remove all membranes)
juice of 1/2 lemon
1/2 teaspoon chopped, fresh tarragon

Cooking Instructions:

1. Preheat the broiler.

2. To make the citrus relish, combine the grapefruit and orange sections in a mixing bowl. Add the lemon juice and tarragon and set aside. (This can be made in advance and stored in the refrigerator for up a day or two. The relish should be served at room temperature.)

3. Brush the fillets with oil and season generously with salt and pepper. Place the seasoned fillets on a non-stick baking sheet.

4. Broil the fillets for 3 to 4 minutes on each side, turning only once. (Thin fillets will take less time, thicker fillets will take more.)

5. Place the fillets on warmed plates, top with citrus relish and serve immediately.

Nutrition Facts

Serving Size 1 salmon fillet

Amount Per Serving

Calories 230

Protein 29 g

Total Carbohydrate 13 g

Dietary Fiber 4 g

Soluble Fiber 0 g

Insoluble Fiber 0 g

Sugar 8 g

Total Fat 7 g

Saturated Fat 1 g

Monounsaturated Fat 3 g

Evening Post-Workout Meal Suggestions

2008-02-29T18:47:00.001-08:00

Mobile post sent by The People's Trainer using Utterz. Replies. mp3

2008-02-15T13:03:00.000-08:00

WOD: Thursday - 021408 "Sweating With Your Sweetie"

"Fitcamp Relays"

1. 10 Tibata Squats - 25 yd Sprint x 2
2. 10 Push Ups - 25 yd Backpeddle x 2
3. 10 Hip Thrusts - 25 yd High Knee x 2
4. 10 Mt. Climbers - 25 yd Skip x 2
5. 10 Jumping Jack - 25 yd Butt Kickers x 2
6. 10 High Kicks - 25 yd. Mobile Jumping Jacks x 2
7. 10 Punch Outs - 25 yd. Zig Xag Shuffle x 2
8. 10 Squat & Raise - 25 yd. Bear Crawl x 2

Thanks Kent, Chris, Jennifer, Rita, & Sharon!

2008-02-14T12:40:00.000-08:00

WOD: Wednesday - 021308

1. 2 Handed Kettlebell Swing x 10
2. Burpees x 20
3. Push Ups w/ Knee In x 10
4. 1 Arm Kettlebell Swing x 5 ea. side
5. Jump Rope x 100

Perform all 5 exercises back to back. Once you complete all of them, rest for for 90 seconds, and repeat. Complete 3 rounds.

Bonus Round:

1. 2 Handed Kettlebell Swing x 5
2. Kettlebell Front Squat x 10
3. Push Ups x 15

Perform 5 rounds of these 3 exercises without rest.

2008-02-13T14:09:00.000-08:00

WOD: Tuesday 021208

1. Jump Squat x 20
2. Push Up x 20
3. Alt Reverse Lunge x 20
4. Pike Push Up x 15
5. Prisoner Squats x 25
6. Push Ups x 20
7. Stationary Lunge x 20
8. Grasshoppers x 20
9. Hips Thrusts x 20
10.Hih Kicks x 20
11. Jumping Jacks x 50

(rest 2 minutes)

30/30 x 3

Perform each group of exercises for 30 secs without stopping. Once you complete all 10, rest for 90 seconds and repeat for 2 more rounds.

1. Jog In Place - Prisoner Squat
2. High Knee - Mt. Climbers
3. Slaloms - Calf Bounces
4. Jumping Jacks - Verticals
5. Ground 2 Sky Squats - Burpees

2008-02-12T12:10:00.000-08:00

"Sweating It Out With Your Sweetie"

A few weeks ago, a fellow fitcamper sent me a text and needed a response right away. Well, it was not as urgent as you may think, and even the fitcamper who sent it will tell you that. Our fitcamper just wanted me to reply back right away to see if I did indeed receive the text message.

Well, suffice it to say, I could did not get a chance to read or reply to the text until 30 minutes later. When I replied, I apologized for the delay, and explained I was on a date......however it was not just any date. I was on a "Workout Date!"

Yes, you heard me correctly, a "Workout Date." My girlfriend and I wanted to spend the afternoon together, since we are two very busy entrepreneurs, and most of our days are spent growing our businesses. However, we finally had an afternoon together. Usually, we spend our free days during the week eating sushi for lunch and catching a movie matinée, in order to beat the crowds. But, this time I wanted to do something different.

Now, don't get me wrong. The two of us work out together often, at least a couple of times a week together. However, when I asked her out on a workout date, it brought a new focus to a weekly routine. It seems we were more in tune to our workout, our form, and goals for that day, as well as, really pushing each other as a team. We trained like a "single" well-oiled machine. I guess we were experiencing "Tantric Fitness Training."; - D

I have aways been a believer and proponent of the theory that "A Couple That Gets Fit Together, Stays Together." This theory strongly supports the notion of having a great support system, during your fitness program. There's nothing better than having someone cheering you on as you push through your fitness goals. It's even better, when the cheerleader come down from the stands, and gets on the playing field, in order to help you win. Let's face it, when you win, your supporting cast wins as well.

In regards to our fitcamper who text me, she truly understood, and was quite surprised that your fitcamp "King of Pain" actually had a heart. Shhhhh.....don't you dare tell anyone. I have a reputation to uphold.

However, I will show one more sign of being all warm and fuzzy. As I said, a couple that trains together, stays together. Therefore, I am declaring Thursday, February 14, JoshOne Fitcamp "Sweat With Your Sweetie" Day. On February 14, all fitcampers may bring that special someone in their lives, as our invited guest, to come and sweat it out with us.

Finally, your loved ones can see what the heck you are talking about when you rave about bear crawls, those burp thingees, and "kettle cowbells." Who knows, they just may want to stop eating chips, while you are eating chicken breasts, get off their boo-tocks and become a fitcamper too. That should make them more sympathetic to your pain after a night of jump rope pyramids....lol

Plus, look on the bright side, it's better to "Sweat With Your Sweetie" and feel energized after you're done, than to eat all of that chocolate candy, drink all of that champaign, not remember your wild night afterwards, and feel guilty as crap throughout all of the following day....hehe. After all, no one ever feels guilty for working out, right?

Email me to R.S.V.P. with your sweetheart for February 14. I will see you all in class. Remember, learn, live, laugh, and Love!

The Love Doctor of Fitness,

Sincere~

2008-02-12T12:00:00.000-08:00

"Fitcamp Dates To Remember"

Due to so many of you having other events scheduled last weekend, but really wanted to attend our first Fitcamp Funday, I am rescheduling our first Fitcamp Funday for March 22. Therefore, mark you calendars, por favor! Gracias. I am including some important dates for you to remember.

2/14 - "Sweating With Your Sweetie" Fitcamp Day - Bring Someone You Love

2/15 - Final Day of 6 Week Fitcamp

2/15 - Early Sign Up Begins For Fitcamp "Vets" only (go to your vets sign up link. Email me if you need it.)

2/18 - Your referrals can log on to www.joshonefitcamp.com to join the new session.

2/18-22 - Assessment Week For 60 Day Challengers

2/25 - First Day Of New 6 Week Fitcamp Session

3/3 - First Day For New 60 Day Challenge (sign up at www.fitcamp60daychallenge.com)

3/8 - Fitcamp 101 @ 10:30 AM

3/22 - Fitcamp Funday @ 10:30 AM

Mark your calendars.

Lastly, missed a workout? Missed the exercise of the week? Looking for kicka-- videos that will get you motivated, make you laugh, or make
you scratch your head? Bookmark this page, here on the all new fitcamp blog.

While you are here, be sure to leave your
comments and/or workout results on each post and keep up with your
Fitcamp Blog updates by entering your email address in the box on the top right of this page.

Keep kicking butt, and I will see you in class.

Sincere~
"The King of Pain"

2008-02-12T01:19:00.000-08:00

Exercise Of The Week

Dumbbell/Kettlebells Deadlift & Row

Instructions:

1. Start by holding dumbbells or kettlebells at your side.
2. Squat down until the dumbbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbbells in towards your waist.
5. Return to the starting position and repeat.

2008-02-11T14:15:00.000-08:00

WOD: Monday - 021108

AM Fitcamp

GROUP 1:

Superset the fol1owing 2 exercises. Complete as many rounds as possible during a 10 minute round.

1a) 2 Hand Kettlebell Swing X 10
1b) 5 Push Ups

Rest 2 minutes

GROUP 2:

Superset the fol1owing 3 exercises. Complete as many rounds as possible during a 10 minute round.

2a) Kettlebell Swing x 5 ea. arm
2b) Full Court Suicides
2c) Mt.Climbers x 10
2d) Full court Sprint

2008-02-11T14:10:00.000-08:00

WOD: Friday - 020808

Playing Cards

Hearts = Jumping Jacks
Diamonds = Push Ups
Spades = Burpees
Clubs = Prisoner Squats

Aces = 10 reps
Face cards = 10 reps

Jokers = 100m Sprint

Reps = Number from cards. Try to get through as many cards as possible during a 5 minute set. Once 5 minutes are done, rest for 90 seconds, and repeat. Perform 5 sets of 5 minute rounds.

2008-02-07T11:02:00.000-08:00

WOD: Thursday - 020708

AM Fitcamp

Hill Sprint/Push Up Pyramid

10 Push Ups
Hill Sprint
9 Push Ups
Hill Sprint
8 Push Ups
Hill Sprint

(con't until you reach 1 push up)

Rest 5 Minutes

Bonus: 40 Yard Incline Sidewalk Sprints x 3

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

PM Fitcamp

Hill Sprint/Push Up Pyramid

10 Push Ups
Hill Sprint
9 Push Ups
Hill Sprint
8 Push Ups
Hill Sprint

(con't until you reach 1 push up)

Rest 5 Minutes

Uphill Backpeddle/Mt. Climber Pyramid

10 Mt. Climbers
Uphill Backpeddle
9 Mt. Climbers
Uphill Backpeddle
8 Mt. Climbers
Uphill Backpeddle

(con't until you reach 1 Mt. Climber)

2008-02-07T10:55:00.001-08:00

WOD: Wednesday - 020608

Jump Rope Pyramid

50 - Jump Rope
5 - Spiderman Crawl
100 - Jump Rope
10 - Spiderman Crawl
150 - Jump Rope
15 - Spiderman Crawl
200 - Jump Rope
20 - Spiderman Crawl
250 - Jump Rope
25 - Spiderman Crawl
300 - Jump Rope
30 - Spiderman Crawl

(Rest 5 min)

250 - Jump Rope
25 - Spiderman Crawl
200 - Jump Rope
20 - Spiderman Crawl
150 - Jump Rope
15 - Spiderman Crawl
100 - Jump Rope
10 - Spiderman Crawl
50 - Jump Rope
5 - Spiderman Crawl

2008-02-06T12:45:00.000-08:00

Fitcamp Q&A: Panicking Over Fluctuating Thighs

Good morning!

OK, I am trying not to panic. See I thought I was being paranoid about my thighs but your clothes don't lie. I don't weigh myself anymore but rather use my clothes as a gage. I have some jeans that are very tight in the thighs. Before I signed up for Boot camp I would do 5 to 6 days of cardio. I also did Pilate's twice a week here and there. I feel stronger in my legs since I joined.
This fluctuation is nerve racking. My first mind tells me that the muscle building will pay off and help me to lean out. I normally freak out but Praise God that I am cool. Do you think I need more cardio?? Your thoughts Boot Camp Master!!

By the way I am pretty decent and regimented with my eating. I have one free day weekly for years. Other than that I am low fat and I try to consume adequate protein. Don't tell me I need an assessment either!

B.~

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Hello Madame Fitcamp Diva. OK, stop, take a deep breath......exhale...oooosa...oooosa....lol. As Whitley, from "A
Different World" would say, "Relax, Relate, Release!" Now, let's get to the heart of your concerns. Unfortunately, there is no easy answer with the information you are giving me.

I would need to see a food log, and "really" see what you eat. You're giving me the "back of the book" synopsis of your eating habits, and that's not enough to make me want to buy the novel, mama. Contrary to your belief, as well as most of our culture, you are already doing cardio every time you come to fitcamp.

Any activity that elevates your heart rate is cardio. The difference is good and bad
cardio. Any cardio that depletes fat burning muscle, in the name of the end all/be all tool for "so-called" weight loss, is not the kind of cardio someone looking to lose unwanted fat, and live an overall healthy lifestyle should seek.

The first thing you must tell yourself is to approach your various fitness programs as tools needed to prepare for a lifestyle. As with the addition of anything new to a
lifestyle, new and varied changes will occur. The first thing you need to try is to not dwell on how things "used to be" when you where doing a certain thing "only," back then.

Continuing to do the same thing (which was not giving you overall satisfactory results, otherwise you would not being adding new things to your program), and expecting different results is truly insane. You have to approach this just like the way you would when you pray.

The things you may want may not come when you want thm, but they are always come right on time. In other words, just stay focused on the road ahead, use the moment in the word "momentum" to drive you. and those little changes that may not go the way you want them to, from day to day, won't deter you from your goals.

What I am saying is, don't let those fluctuations throw you off. Focus on the bigger
picture, and turn up your intensity in all of your activities to get there. You are not pushing any heavy weight in class to build big muscles in your thighs.

The one thing to think about is, you are finally doing something that will actually build the muscle you need in your thighs, instead of doing steady-state cardio related activities that deplete muscle, and leave you with the small legs you want, but also with the jiggly, not so firm fat that comes with it.

Seeing that you are doing fitcamp, still running during the week on your own, and doing pilates, you cannot eat as you have been. Your diet needs to compliment your activities. I highly suggest you start keeping a food journal, as well as seek the advice of a registered sports nutritionist.

Hence the word "sports" because you are very active, and nutritionist who specialize in sports nutrition can help you better find the right foods for your active lifestyle compared to a general nutritionist who focuses more on those who are less active and generally overweight. You wouldn't go to a general practitioner for an angioplasty, would you?

Hopefully, these things I mentioned can give you a better understanding of what changes are going on with your body, as well as some answers to why. The main idea here is to not panic, take a deep breath, and know that at the core of it all, great changes are going on with your body.

You may not see them on the surface; however, instead of only gaging your results by your clothes, try adding how you feel, sleep, move, perform daily activities at work and home, etc. After all, these feelings are much more important than what you can "actually" see (not perceive) with your physical body. In fact, once you put all of those tings together, it will show in your physical appearance.

Now, if you will excuse me, I need to step off my soapbox, and grab some lunch....lol. However, I hope this does help you gain some insight on what you should be shooting for with your fitness programs, and not to panic. Just be patient, focused, sure, intense, and most of all thankful. Everything else, will come together. I will see you class!

Regards,

Sincere~

2008-02-06T00:40:00.000-08:00

WOD: Tuesday - 020508

Kettlebell Pyramid

Perform a pyramid of reps of the following two exercises. Perform exercise 1 & 2 back to back, continuously (i.e. perform 5 KB swings each arm, then 30 burpees, 10 KB swing, then 25 burpees, etc.). Take a quick break for water when needed. Post the time it takes you to complete your rounds.

1. Kettlebell Swings - 5, 10, 15, 20, 25, 30
2. Burpees - 30, 25, 20, 15, 10, 5

Cool down: Fluid stretching

2008-02-05T08:35:00.000-08:00

WOD: Monday 020408

Perform each exercise for 1 minute and move to the next exercise. After every 2 exercises, perform 2 minute drills,the take a 1 minute break.

1. Resisted Bear Crawls (Level 4 resistance band)
2. Push ups

(2 minute drill)
(1 minute rest)

3. Lumberjack Medball Slams
4. Burpees

(2 minute drill)
(1 minute rest)

5. Kettlebell Swing
6. Medball Slams

(2 minute Drill)
(1 minute rest)

7. Kettlebell Squat
8. Double Unders

2008-02-04T11:17:00.000-08:00

Fitcamp 101 Agenda: Saturday February 02, 2008

Thought Of The Day:

Do more than exist - LIVE
Do more than touch - FEEL
Do more than look - OBSERVE
Do more than read - ABSORB
Do more than hear - LISTEN
Do more than listen - UNDERSTAND
Do more than think - PONDER
Do more than talk - SAY SOMETHING

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

1. Welcome/Relaxation Warm Up
2. What to expect from your fitcamp experience
3. Push/Pull/Core/Go
4. The Squat: The Quest For Going "A** To The Grass!"
5. The Real "Perfect" Push Up (As "not" Seen On TV)
6. I Now Pronounce You, Fitcamper & Abs: "Engaging Your Abs"
7. What The He-- Is A Kettlebell, & Why Is It A Part Of Our Fat Loss Arsenal
8. Seeing Is Believing: "What's Really In Your Head?"
9. The Real Work Begins After Fitcamp
10. Fitcamp 101 Q&A

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

FITCAMP FIRST LOOK

1. Saturday Fun Day ( Saturday February 9, 2008)
2. Fitcamp Fun Day @ Texas Rock Gym : Coming Soon
3. Fitcamp Interactive: Blog, Forum, Online Calendar
4. New 2008 Referral Contest
5. Your Fitcamp Experience & Testimonials

2008-02-04T11:11:00.000-08:00

WOD: Friday - 020108

"Field Drills"

1. Jog for 25 yards x 3
2. Push Ups x 20
3. Sprint for 25 yards x 3
4. Prison Push Ups x 15
5. High Knee for 25 yards x 3
6. Pike Push Ups x 15
7. Skip for 25 yards x 3
8. Wide stance Push Ups x 10
9. Back Peddle for 25 yards x 3
10 Burpees x 10
11. Sprint for 25 yards x 3
12. Push Up Planks x 60 seconds

Bonus round:

Indian Run x 3 minutes

2008-02-04T10:49:00.000-08:00

WOD: Thursday - 013108

The Power Of 5: The EDT Edition

OK, here's how EDT (Escalating Density Training) by top strength coach Charles Staley works. For the sake of this bodyweight workout, we will take two antagonistic muscles ,such as the quads and hamstrings. For example, lets use squats and reverse lunges to illustrate.

Go back and forth between squats and reverse lunges for as many sets as you can in a designated time period such as twenty minutes. Coach Staley refers to this twenty-minute period as a "PR Zone." Do multiple sets of five for as many sets as possible in each "PR Zone."

Keep the rest breaks short in between each set and only rest as long as you need. Use a stopwatch to stay on track. Use a training journal, or post here on our fitcamp blog, and record the number of total sets that you complete for each exercise after each "PR Zone."

For example, if you completed 12 sets of squats, your goal at the next squat workout is to achieve a minimum of 13 reps. As long as you are doing more reps at each workout, you will make progress and increase muscle endurance, burn a great deal of calories, strength and size.

Perform this group of exercises back to back for 20 minutes:

1a)Prisoner Squats
1b)Reverse Stick Up Lunge

(Rest 5 minutes)

Perform this group of exercises back to back for 15 minutes.

2a)Prison Push Ups
2b)Pike Push Ups

Post Your Results

2008-01-31T10:42:00.001-08:00

WOD: Wednesday - 013008

Each group is to perform exercises 1 & 2 back to back for 15 minutes. Take a quick water break when needed. Once the 15 minutes is up, rest for 5 minutes, and then change groups. Perform new set of exercises for 15 minutes, as you did in the first group you were in.

Group 1

1. Kettlebell Swing (10, 9,8,7,6,5....1)
2. Hill Sprint

Group 2

1. Jump Rope (50, 45, 40, 35, 30, 25,.....5)
2. Hill Sprint

Post comments on number of sets completed.

2008-01-30T13:42:00.000-08:00

WOD: Tuesday - 012908

"Animal Instinct"

Perform each exercise for 1 minute. Take a 1 minute rest break after every 5th exercise. Post your comments.

1. Horse Stance
2. Scorpion Push Ups
3. Inch Worms
4. Bear Crawls
5. Crab Walk (fwd)

(rest 1 min)

6. Frog Squats
7. Frog Push Ups
8. Grasshoppers
9. Aligator Crawl
10. Gorilla Scramble

(rest 1 minute)

11. Kangaroo Hops
12. Spiderman Crawl
13. Birdpickers
14. Bird Dogs
15. Bear Crawl to Crab Walk 2 step

2008-01-28T20:08:00.000-08:00

WOD: Monday - 012808

AM Fitcamp

Jog Stairs x 3
Lunge w/skip every other step x 3
Sprint Stairs x 3
Step Ups x 3:00 minutes
3 level elevated push ups on stairs x 2:00 minutes
Speed Step Ups x 1:00 minute

PM Fitcamp

Perform each exercise for 30 secs and go right in to the next one. 30 sec rest between each set of 5 exercises. 2 min. rest between each round for 2 rounds.

1. Deep Squat (aka A#$ 2 The Grass squats)
2. Jumping Jacks
3. Lunge w/ Twist
4. Push Up Plank
5. Plank Knee 2 Elbow

(break)

6. Push Ups
7. Mt. Climbers
8. Jumping Jack Stick Up Squats
9. Side 2 Side Squat
10. Reverse Stick Up Lunge

(break)

11. Mt. Climber
12. Push Ups
13. Knee 2 Elbow Plank
14. Push Up Plank
15. Burpees

(2 minute break)

(repeat for another round)

2008-01-25T01:54:00.000-08:00

WOD: Thursday - 012408

Perform each exercise for 30 seconds and immediately perform the next exercise. Complete all 6, rest for 1 minute, and circuit for 4 total rounds for time. Post your results and comments in "Comments" section.

(note: if you do not have kettlebells, substitute with a dumbbell or medicine ball.)

1. Burpees
2. KB Swing
3. Push Up/Knee In/Heel Raise
4. KB Front Squat
5. Burpees w/ Jump
6. KB Swing & Step

2008-01-24T13:25:00.000-08:00

Exercise Of The Week

2008-01-24T11:55:00.000-08:00

WOD: Wednesday - 012208

Jump Rope Pyramids

50 Jump Ropes
5 Push Ups or Burpees
100 Jump Ropes
10 Push Ups or Burpees
150 Jump Ropes
15 Push Ups or Burpees
200 Jump Ropes
20 Push Ups or Burpees
250 Jump Ropes
25 Push Ups or Burpees

2 min. Rest

200 Jump Ropes
20 Push Ups or Burpees
150 Jump Ropes
15 Push Ups or Burpees
100 Jump Ropes
10 Push Ups or Burpees
50 Jump Ropes
5 Push Ups or Burpees

Keep this up and you will be better than the young lady in this video comliments of our fellow fitcamper, Angela.

Leave your time in the comments section.

2008-01-23T07:18:00.000-08:00

WOD: Tuesday 012208

Various Kettlebell & Bodyweight Complexes incl:

1. KB Swing
2. KB Squat
3. Wide Angle Push Ups
4. KB Horse Stance
5. KB Step & Swing

Jump Rope for 100 reps between each exercise.

2008-01-23T07:14:00.000-08:00

WOD: Monday - 012108

Perform each exercise for 1 minute and move immediately to the next, until all 6 exercises are completed. Rest for 2 minutes, and repeat. Complete 3 rounds of this circuit.

1. Kettlebell Swing
2. Burpees
3. Kettlebell 4 Step Squat
4. Inch Worm Pushup Plank
5. Double Medball Slam
6. Bootstrappers

2008-01-20T05:00:00.000-08:00

WOD: Friday - 011808

Rest Day

2008-01-17T21:51:00.000-08:00

WOD: Thursday - 011708

Fortune 500s Pt. II

1. 100 Jumping Jacks
2. 25 Kettlebell Swings
3. 50 Scorpion Push Ups
4. 25 Kettlebell Squats
5. 50 Mt. Jumpers
6. 25 Kettlebell Presses
7. 50 Burpees
8. 100 Jump Ropes
9. 25 Pike Push ups
10. 50 Jump Squats

2008-01-17T21:44:00.000-08:00

WOD: Wednesday - 011608

"Fortune 500s"

1. 100 Jumping Jacks
2. 25 Push Ups
3. 50 Mt. Climbers
4. 50 Ground 2 Sky Squats
5. 50 Alt. Bear Crawl Step Outs
6. 25 Burpees
7. 100 Jump Ropes
8. 25 Hip Thrusts
9. Left/Right Punch & Knee Thrust Combinations
10. 50 Knee 2 Elbow Push Up Planks

2008-01-17T12:00:00.000-08:00

"A Dude With Cellulite? Are You Serious?"

Since the word was first created around 1920, many people, mostly women, throughout the years has fought an on-going battle with "cellulite." It's crazy how many commercials, newspaper and magazine ads I see on a daily basis, claiming to put an end to cellulite, permanently.

When I see such buffoonery, I have to say to myself, either these clowns are lying to consumers by selling false promises not supported by research, in order to get a quick buck, or these companies really don't have a clue as to what "cellulite" really is. Let's just say, I usually conclude on the former. These companies are making billions on what you "don't" know.

Peep this. Did you know, all post-pubescent females display some degree of cellulite, including those who are slim, athletic, and even fitness & supermodels? Alright ladies, let's say it all together now, booooooooooo!!!!!!!!! Umm...hold on fellas, before you start snickering and saying, "better them than me," here's something you may not know. Even guys can have cellulite. Yeah...uh huh...you read that right. No one is safe.

In fact, I witnessed my first D.W.C. (Dude With Cellulite) sighting just last week. In fact, it was in the last place you'd ever think to find the cottage cheese monster in action, during a professional wrestling match between two men!

OK, here is a form of sports entertainment that has a reputation for displaying some of the most musclebound athletes around (yes, I know some of them have had a little help from steroids). However, during this one match between 2 of these athletes, one bent over to pick up his opponent, and that's when my girlfriend pointed it out.

She said, "Is it me, or does _________ have cellulite?" Well, the appearance that resembles cottage cheese was definitely there. So, I did a little research after the show, and found it's true. Wow!

So now that we know no one is safe, the question is, what can "really" be done? Fortunately, my trusted colleague, fat loss expert Richard Rigor, did the research, and created a special report to give you the real "no B.S." answers you need to know to help conquer cellulite. Richard is one of the kings of the fitness industry, in the area of fat loss. This dude truly knows what he is talking about.

You can grab your copy of this special report at
http://www/nocottagecheesethighs.com.

However, you will need all of the weapons available to help you take on unwanted cellulite. So, as an added bonus, when you get your copy of Richard's "Conquer Cellulite" ebook, email me a copy of your receipt, and I will send you my "Cellulite Buster" workout program, that you can do at home , the gym, the park, or anywhere, f.r.e.e!

Just email your receipt to nocellulite at joshonemedia dot com.

However, if you are ready to find out the true about conquering cellulite and keeping the cottage cheese on your plate and not your thighs, hop over to http://www.nocottagecheesethighs.com, and get your copy of fat loss expert, Richard Rigor's ebook.

As always. hit it, get it, go hard, and go home!

Sincere Hogan
"The People's Trainer"

Drinking Your Calories

2008-01-16T10:35:00.001-08:00

Is drinking your calories on the go good or bad? Hmmmm....

Mobile post sent by The People's Trainer using Utterz. Replies. mp3

2008-01-16T01:36:00.000-08:00

WOD: Tuesday - 011508

Each group will begin their rep count for the Burpees & KB Swings, and Burpees & Jump Ropes at 15 reps, 14 reps, 13 reps, etc. all the way down to one, and work their way down the ladder of reps.

Group 1

1a. Burpees
2a. 15 yard Bear Crawl (this remains 15 yards between both exercises)
3a. KB Swings

Group 2

1b. Burpees
2b. 15 Yard Fwd Crab Walk (this remains 15 yards between both exercises)
3b. Jump Rope

Alternative (If you are short on time)

Perform exercises for 4 rounds. Work for 1 minute and rest for :30 seconds, non-stop until all four rounds are complete.

1. KB Swings
2. Jump Rope

Post Your Comments

2008-01-14T19:25:00.000-08:00

10 AM Fitcamp

Perform each exercise for 1 min. and then move on to the next. Rest for 30 sec after exercise 4. Complete final 3 exercises just as you performed the first 4.

1. Horse Stance
2. Full Court Suicides x 4
3. Swimmers
4. Mobile Stick Up Lunge
5. Mobile Burpees
6. Full Court Skipping
7. Fwd/Backward Bear Crawl Suicides

Evening Fitcamp

"Intro To Kettlebells"

Perform superset for 1 minute each without rest for 3 rounds. Once completing all 3 rounds, rest 2 minutes, then begin 2nd superset just as you performed the 1st.

1a. KB Squats
1b. Jump Ropes

Rest 2 minutes

2a. KB Swings
2b. Push Ups

2008-01-14T14:07:00.000-08:00

Reasons Why You Shouldn't Workout Today

So, what was "your" excuse, again?

2008-01-14T07:22:00.000-08:00

Exercise OF The Week

The Iron Cross

Instructions:
1. To perform this movement, use only light weights.
2. Assume the starting position of good posture with shoulders back and your chest out.
3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well.
4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.
5. Reverse movement to return to the start position.

Perform 3 sets of 8-10 reps of a weight that is heavy enough to challenge you without compromising your form. Rest 1 minute between sets.

2008-01-13T08:54:00.000-08:00

WOD: Friday - 011108

"Play Your Cards Right"

Shuffle a deck of playing cards. Pull a card from the top. Perform as many reps of the exercise assigned to the kind of card you pull.

(For example: 4 of Diamond = 4 Push ups or 4 Push Up Knee Ins)

Aim to complete the entire deck of 54 cards.

Hearts - Burpee (beginner) or Burpee Climbers (moderate/advanced)
Diamonds - Push Ups (beginner) or Push Up-Knee Ins (moderate/advanced)
Clubs - Right Jab/Left Jab/Right Knee Thrust/Left Knee Thrust
Spades - Iron Cross Stick Up Squats

Aces & Face Cards = 10 Reps
Jokers = 5 Hill Sprints From 20 yards away from top of hill

2008-01-11T00:53:00.000-08:00

"The Bear Necessities"

20 Jump Squats
20 Yard Forward Bear Crawl
20 Frog Push Ups
20 Yard Forward Bear Crawl to starting line

Repeat sequence for 4 rounds for time.

Rest 2 minutes

20 Pike Push Ups
10 Yard Forward Bear Crawls
20 Mt. Jumpers
10 Yard Backward Bear Crawl

Repeat sequence for 4 rounds for time.

2008-01-11T00:35:00.000-08:00

100 Burpees

rest 3 minutes

10 yard Hand Walking

Now this is an extreme full body workout, that really works your abs in a new way.

While in a push up pike position, with your hands under your shoulders, elbows slightly bent, and feet side by side on a smooth object (i.e. a cut out square from a cereal box).

Begin by looking one foot in front of you, arching your rear about 1 inch toward the ceiling, and bracing your abs by pulling your navel to your spine, begin moving forward by walking your hands forward in tiny step increments. Keep your body rigid and abs tight, in order for your hips to not wobble side to side.

Make sure you keep your shoulders above your hands, never lock your elbows, and bend your elbows slightly toward your feet, in order to avoid hurting your wrists.

Hand walk 5 yrds forward, turn around, and hand walk 5 yrds back to where you started. Perform as many as possible for 1 minute and then rest for 1 minute. Repeat for 5 rounds.

2008-01-09T07:05:00.000-08:00

Get through each set as fast as possible.

(5 minute fitcamp warm up)

1. 50 Jump Ropes
2. 5 Inch Worms
3. 75 Jump Ropes
4. 4 Inch Worms
5. 100 Jump Ropes
6. 3 Inch Worms
7. 125 Jump Ropes
8. 2 Inch Worms
9. 150 Jump Ropes
10. 1 Inch Worm

Rest 3 minutes

1. 5 Push Ups
2. 5 Squats
3. 10 Push Ups
4. 10 Squats
5. 15 Push Ups
6. 15 Squats
7. 20 Push Ups
8. 20 Squats
9. 25 Push Ups
10. 25 Squats
11. 30 Push Ups
12. 30 Squats
13. 35 Push ups
14. 35 Squats
15. 40 Push ups
16. 40 Squats

(10 fitcamp cool down & stretch)

2008-01-08T07:01:00.000-08:00

Lucky Number 7

Perform each exercise for one minute each without rest in between. Once you complete all seven exercises, rest for 3 minutes. Repeat this cycle for 4 rounds.

(5 Minute Fitcamp Warm Up)

1. Shadow Boxing
2. Burpees w/ jump
3. Jump Squats
4. Moving Knee Thrusts
5. Swimmers
6. Mt. Jumpers
7. 10 Yard Sprints both directions

(10 Minute Fitcamp Cool Down & Stretch)

2008-01-08T06:52:00.000-08:00

10, 20,30, 40, 50 Pt. II

Perform the amount of reps for each exercise. Perform each exercise back to back without rest. Once you have complete the entire set of all 5 exercises, rest for 2 minutes, and repeat the set of 5 exercises again. Repeat this for 3 rounds.

(Fitcamp 5 minute warm up)

10 - Push Ups
20 - Squats
30 - Punches
40 - Mt. Climbers
50 - Jumping Jacks

(Fitcamp 10 minute cool down & stretch)

2008-01-08T06:36:00.000-08:00

10, 20,30, 40, 50

Perform the amount of reps for each exercise. Perform each exercise back to back without rest. Once you have complete the entire set of all 5 exercises, rest for 2 minutes, and repeat the set of 5 exercises again. Repeat this for 3 rounds.

(Fitcamp 5 minute warm up)

10 - Burpees
20 - Pike Push Ups
30 - Push Ups
40 - Standing Crunches
50 - Prisoner Squats

(Fitcamp 10 minute cool down & stretch)

2008-01-03T14:46:00.000-08:00

Bodyweight Muscle Density Training Pt. II

Just as yesterday's workout, perform the two exercises in each group. Perform as many reps as possible of one exercise, then begin the second exercise in the group. Continue alternating between exercises for 10 minutes.

Once you have completed one group, rest for 3 minutes, and then begin performing the two exercises in the next group, just as you did in the first group.

Helpful Hint: Perform as many reps as possible, when you first begin. However, as time goes on, you may want to alternate each exercise by completing 20, 10, 5, two, or single reps each.

Be sure to warm up and cool down properly. Post thoughts to comments.

Group 1:

a. Jump Rope
b. Push Up/Knee Ins

Group 2:

a. Stick Up Lunge
b. Bench Dips

Feel free to post your comments regarding this workout.

2008-01-03T14:26:00.000-08:00

He who breaks a resolution is a weakling; he who makes one is a fool."

--F.M. Knowles--
------------------------------------------

First, I would like to say happy new year folks. I hope you get all that you are after in 2008 and beyond.

I'm going to begin '08, by getting something off my chest. Ughhhh.....I've heard so many "so-called" fitness gurus and MDs on every news program in the past few days, as well as received far too many emails from the aforementioned in regards to new years resolutions and fitness advice.

However, that quote from F.M. Knowles, mentioned above, is the best advice yet.I'll be the one to tell you, resolutions suck, and set you up for failure. It's only January 3rd, and statistics show, most people have already given up on their resolutions, and quite possible, so have you.

Honestly, I'm glad you did. Resolutions are too unspecific. For example, you may say you are going to start working out this year. You go and join a gym, hire a personal trainer, or even start running at your local park.

However, just deciding to begin exercising is not enough, in spite of what the morning show health & fitness "gurus" may claim.

By the way, those morning show "so-called" gurus, for the most part, are only giving out "generic" advice. They don't know you, playa, and have no clue about your current fitness level, pre-existing health conditions, family health history, or personal goals.......Whoa.....stop for a second.

There's the word we are looking for....GOALS. Screw resolutions. Set goals instead. Resolutions tend to be too absolute and rigid Resolutions usually don't work. Goals do.

Think about a few of the things you want to accomplish with your health. Write those goals down, and focus on one of those goals. Once you attain it, move on to the next goal.

For example, instead of making a resolution to start eating better, set a goal to start eating breakfast, lunch, and dinner for the next week, no matter. Once you begin this new habit, start each meal with lean protein, and cover half of your plate with fresh veggies.

Better yet, set a goal to drink more water, at least one cup (8oz.) every other hour, daily.

It does not have to be all or nothing. Most wars are won via a collection of small victories. The war against an unhealthy lifestyle shouldn't be any different.

Once you set attainable goals for yourself, you definitely need a supporting team of those who share your goals and interest. Keep in mind, no matter how great a player is, it's his or her team that helps him or her win. This even includes players in individual sports such as the UFC or tennis. The champions of those sports have a team of coaches, trainers, and training partners.

You still have time to get together with your new team of supporters, ditch those resolutions, and begin achieving your goals.

The question is, "are your ready" to ditch those useless resolutions, and begin to create new habits via your attainable goals?

Yours in health,

Sincere "The People's Trainer" Hogan
http://www.joshoneinnercircle.com
http://www.fourminutefatloss.com

p.s. If you know someone who could use this info, please forward it to them! After all, you have to look out for your "teammates."

2008-01-02T10:54:00.000-08:00

Bodyweight Muscle Density Training

Happy New Year & Welcome Back!

Perform the two exercises in each group. Perform as many reps as possible of one exercise, then begin the second exercise in the group. Continue alternating between exercises for 10 minutes.

Once you have completed one group, rest for 3 minutes, and then begin performing the two exercises in the next group, just as you did in the first group.

Helpful Hint: Perform as many reps as possible, when you first begin. However, as time goes on, you may want to alternate each exercise by completing 20, 10, 5, two, or single reps each.

Be sure to warm up and cool down properly. Post thoughts to comments.

Group 1:

a. Jumping Jacks
b. Mt.Climbers

Group 2:

a. Jumping Genie Squats
b. Push ups

Group 3:

a. Hill Sprints
b. Bootstrappers

2007-12-31T06:29:00.000-08:00

Ahhhh, New Year's Eve....a night of getting rid of the old and bringing in the new. This includes, for many, new healthy habits (beginning on January 1, of course). Thus, they decide..."Hey, this is my last night of being bad, because I start my new fitness program tomorrow. So I don't have to worry about it, right?"

Hold on there Tipsy Clover. Why make it even harder on your new program, by adding a gang-load of calories in one night.....especially empty calories from alcohol? Sure, you may say, "Well, I'll have a couple of drinks. It won't be that bad."

Well, even a couple of your favorite cocktails can add enough calories to your night, (which may already be filled with fattening party snacks, foods, etc.) to match the total amount of calories you need for an entire day of eating. Whoa!

As a matter of fact, did you know one Pina Colada has more calories than a Big Mac? The average 80 proof drink has about 90 calories alone. However, when you start making mixers, watch the calorie count climb quickly.

In fact, lets take a look at some of the most popular cocktails and the calorie count for just consuming "one" of them. You may be surprised.

1. Long Island Iced Tea
Calories: 780 Carbohydrates: 44 grams

2. Margarita
Calories: 740 Carbohydrates: 56 grams

3. Pina Colada
Calories: 644 Carbohydrates: 90 grams

4. White Russian
Calories: 425 Carbohydrates: 26 grams

5. Mai Tai
Calories: 350 Carbohydrates: 30 grams

6. Champagne Cocktail (French 75)
Calories: 250 Carbohydrates: 13 grams
(The bubble is already pure sugar. Adding anything with it, ups the calories)

7. Fog Cutter
Calories: 225 Carbohydrates: 13 grams

8. Gin or Vodka & Tonic
Calories: 200 Carbohydrates: 14 grams
(Tonic water is packed w/ sugar. Ask for club soda instead)

9. Mojito
Calories: 160 Carbohydrates: 12 grams
(Most bars use sugar water to sweeten the drink. so beware. Ask for splenda, instead)

10. Cosmopolitan
Calories: 150 Carbohydrates: 10 grams
(Ask for a vodka and diet cranberry instead)

Dishonorable mention: Beer

One regular beer has anywhere from 150 to close to 200 calories; a light beer could be around 100 to 120 calories

By cutting back on these drinks not only helps you from from waking up with a nasty hangover the next day, but will always help to keep you from waking up "fatter!"

Remember, if you do drink, always drink responsibly. Never drink and drive! Most importantly, have a safe and fun New Years Eve. Here's to a prosperous and healthy new year.

Salut!

Sincere
http://www.fourminutefatloss
http://joshonesportsnutrition.com/

2007-05-30T15:12:00.000-07:00

Rain....smain...just because there is a little lightning outside, and a little thunder, doesn't mean you can't get a quick workout in. Here's a little something to do before getting ready for dinner. Besides, the season finale of Lost was last week, so it's not like you're missing anything on TV tonight. So check this out....

Perform one push up, then one squat.
Rest :15 seconds and perform 2 of each
Rest :15 and perform 3 and keep going until you are out of gas.

Rest 2:00 and repeat the process 2 more times.

Let me know how far you get during your 3 rounds.

Enjoy,

Sincere~
"The People's Trainer"®
www.joshonefitcamp.com
www.fitcamp60daychallenge.com
www.joshoneinnercircle.com

2006-11-17T09:07:00.000-08:00

11/16/06

Thursday's Workout:

- 10 lb Medicine Ball Slam & Squat Thrust
- 5 Yrd Bear Crawl
- Dumbbell Narrow Squat and Overhead Raise

Each set is done for 1 minute, back to back, for 5 sets with 60 second rest in between each cycle.

...................................................

11/15/06

1a) Step Ups
1b) Pull Ins

2a) Elevated Push Ups
2b) Jumping Jacks

3a) Dips
3b) Burpees

4a) Jump Rope
4b) Mt. Climbers

Each superset is performed for 30 seconds, with 10 second active rest for 3 sets before moving on to the next superset. Active rest is running in place.

..............................................................

11/14/06

Jump Rope Warm Up - 10 yard intervals

1. High Knee running jump rope X 2
2. side to side slolum jump rope X 2
3. bunny hop jump rope X 2

Supersets

1a) Squat & Flys
1b) John Henry's

2a) Prisoner Squats
2b) Grasshoppers

3a) Hindu Pushups
3b) Spiderman Climbs

Each superset is performed 3 times for 1 minute, before moving on to the next superset. rest is 60 seconds between each superset. All 3 supersets are performed
for 3 cycles.

.........................................................

11/13/06

Pyramid Hill Sprints

10 pushups
Hill sprint
9 pushups
Hill sprint
8 pushups
Hill sprint
7 pushups
Hill sprint
6 pushups
Hill sprint
5 pushups
Hill sprint
4 pushups
Hill sprint
3 pushups
Hill sprint
2 pushups
Hill sprint
1 pushup
Hill sprint

(5 minute rest)

Uphill backpeddle
10 Mt.Climbers
Uphill backpeddle
8 Mt.Climbers
Uphill backpeddle
6 Mt.Climbers
Uphill backpeddle
4 Mt.Climbers
Uphill backpeddle
2 Mt.Climbers
Uphill backpeddle

2006-08-10T11:02:00.000-07:00

Updated video from the 7 PM Fitcamp.

2006-07-19T10:48:00.000-07:00

OK, I'm finally getting the photos and video from the JoshOne Fitcamp posted on the blog. Bookmark, RSS, or remember to check back here to our Fitcamp blog in order to get a look inside the fun we have at our fticamp. Who kows, you could be in the videos and photos next. For more info, log on to http://www.joshonefitcamp.com. Here is a recent video. More photos, video, and class workout routines to come.

Sincere~

2005-11-17T02:54:00.000-08:00

One of the cats over at USC.com, the boys from Diesel Crew, posted a great quote from Elitefts.com's Jim Wendler that I would like to share here.
"Raise our expectations"...and great things will happen." - Nuff said.....