tabatas- lunges
tabatas - reverse lunges/ lateral lunges
:60 t-hypers
2:00 supermans
:90/:45
1. ladders in/in out/out
2. sb rollouts
3. pullups or 1-arm band rows
4. side bridge up downs
5. squat trusts
6. band overhead press
1. Tabata’s
bicycles and bridges
2. Tabata’s
Mountain Climbers 
and side shuffles
Dice game multiply roll x 3 for reps
1. MB triple wall extensions
2. KB Swings
3. swiss ball crunches
4. MB side wall throws
5. KB High pulls
6. Jumbo’s (all 5 x 8 reps) 
Fun times! Check out the upcoming schedule for December and all of 2009.
Entire class just played note card game. 60+ note cards with different exercises. 8 reps each. Funtimes 
Sort of like this one but with exercises on it. Enjoy the weekend!
Same workout as Monday, started off with :90 squats and reverse crunch
squats results:
1. Michele 69
2. Renee 60 +10 
2. Katie 60 
4. Sara 54
5. Lisa 41
Reverse Crunch
1. Renee 67 
2. Katie 63
3. Michele 55
4. Sara 53
5. Lisa 32
Great job everybody. Record Board is now updated!
Then same as Monday. 2 sets 50/10 circuits and 30/30 animals
Added a 2:00 bridge to finish– everybody loved that
http://www.free-press-release.com/news/200811/1226515083.html
November 12, 2008 — November 12, 2008- Local Columbus fat loss expert Jason Yun, CSCS, CISSN, is the founder of Yun Fitness Boot Camps. The program offers super fat loss bootcamp circuit training workouts claiming better results in 45 minute workouts, 3 times a week that are a third the cost of typical one-on-one personal training. Their first location was launched at the Karric Square Plaza back in July of 2008. The program has been very successful and has now moved indoors for the cold Ohio Winter to the Shao-Lin Do Center in Hilliard, and the Martial Arts Alliance in Dublin.
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Tabatas
1. pushups and band pull aparts
2. reverse lunges and bicycles
3. burps (run in place) and bridges
60/60
1. equalizer dips or hold
2. sandbag woodchoppers
3. jumping pullups (negs) or 2-hand rows
4. sandbag turkish getups
5. sprint in place
6. swiss ball rev hypers
The cornerstone of most resistance training workouts has been performing exercises in a straight set format. You know, the bodybuilder method. What it is- is you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. If you want fat loss and better endurance and hypertrophy (lean muscle building)use shorter rest periods from 30-90 seconds. For more of a strength or power emphasis, longer rest periods of at least 2 minutes up to five is recommended.
So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. It’s an old and archaic form of training. And unless you are a bodybuilder, or a person who likes to waste their time, I don’t recommend it. Most gyms you’ll see someone perform three sets of 10 reps for let’s say the bench press. They pump out 10 reps, get a drink, talk with some buddies, or maybe watch the t.v, and then walk back to the bench area to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench that means it would take up to 15 minutes to complete only one movement pattern. That means you’d need at least in hour to perform four different exercises! Talk about a complete waste of time!
A more effective and time-efficient approach to your exercises is utilizing the alternating set format. Also known as a superset or a compound set. You’ll perform one exercise, rest for a short period of time (just about the time it takes to get into position), then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy, better work capacity, and more fat burned off your body. Any time you do more work, accomplished in less time, you will increase your body’s natural ability to burn fat more effieciently. There are several ways to perform alternating sets outlined below:
1.) Supersets or compound sets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)
3.) Circuits: Alternate between four or more different exercises
Though supersets and trisets are excellent alternating set options, I believe circuit training is by far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise#1- squat hold 3 seconds followed by 5 squat jumps
Exercise#2- Overhead press with sandbags
Exercise#3- Zercher Good mornings sandbags
Exercise#4- Sand bag pullovers
Exercise#5- Sandbag turkish get ups
I’ve attached a video of 50/10 circuit below. You really get the idea of how intense it can be. Intensity is the number one factor on weather or not a fitness program will get results or not.
Perform this circuit up to four times for a 20-minute total body fat burning workout. I perform this circuit for my bootcamp clients. It really gets the heart pumping and the muscles burning. The fat flies off the body on this one. I use BJ Gaddour’s music interval system the Workout Muse for it. Campers love it!
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).
The key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total work in the shortest amount of time possible. Circuit training provides the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some awesome, yet simple fat loss circuits:
Exercise#1- Double-Leg
Exercise#2- Push
Exercise#3- Single-Leg
Exercise#4- Pull
Exercise#5- Core
Here’s a workout video showing you a great circuit you can perform anywhere:
Happy Veteran’s Day! Thank you to America’s finest for keeping us safe!
Started off with partner Bear crawl band walks :60/:60
then into lateral walks with the bands: 60/60/60/60
next fwd runs with bands :60/60
last came rev walks: 60/60
Then moved into a 50/10 quickie with a sandbag
1. good mornings
2. cleans
3. overhead presses
4. swings
5. squats
lastly 30/30 station circuits
1. equalizer dips
2. bicycles
3. sandbag turkish getups
4. reacta balls
Started off with the squat thrust challenge for the evening class. They were breathing heavy before we even began with great expectations
Results
1. Renee 70
2. Katie 65
3. Michele 55
4. Meena 41
5. Sarah 30
Scott putting in 2 workouts for the day finished with 150 jumping jacks and Mary with 95
Then moved into 40/20 alternating supersets with a sandbag and bodywieght
1. clean and squat/agility hops
2. 1-leg hip pop ups/twisting mountain climbers
3. floor press/side shuffle
4. rows/duck walk
5. RDL’s/jumping jacks
2 sets total
Yun Fitness Boot Camps welcomes new member Meena
Started off with 3 record board challenges. :90 of squats and reverse crunches
Camper of the day is Ed who upped his totals by 38 reps in only 3:00 
Squats results
1. Janet 89 New Camp Record +14
2. Lori 73 +19
3. Mandy 70 +14
4. Adam 67 +17
4. Venkat 67 +17
6. Jeanne 65 +10
7. Ellen 58 +7
8. Cara 57 +5
8. Scott 57 +4
10. Ed 54 +21 biggest improvement
Average imporvement was 12.8 squats in only :90 Sweet 
Reverse Crunch results
1. Adam 74 +8 breaking his own record
2. Janet 63 +8
3. Jeanne 60 +10
4. Lori +10
5. Cara 55 +18
6. Mandy 53 +7
7. Venkat 52 +10
8. Ellen 47 +19 biggest improvement
9. Scott 41 +5
10. Ed 39 +17
Then we pulled in an old time fav Squat thrust challenge 5:00 
Results
1. Janet 105 +7 2nd all-time
2. Mandy 79
3. Lori 73
4. Adam 71
5. Cara 54
6. Ed 43
Nice job. Scott finished with 115 jumping jacks and Ellen with 103
Finsihed with 50/10 quickie workout 2 sets
1. squat hold and 3 seconds/5 squat jumps
2. Push press sandbags
3. good mornings zercher sandbag
4. sb pullover
5. sb turkish get ups
See the circuit training post on 11/12 for a video of the 50/10
