JBC Fitness Challenge July 2010

Check out some scenes from Wednesday's boot camp-style JBC workout benefitting the OR Food Bank.

Thank you to all who attended! It was a blast!

Click here or the thumbnail above to view photos...

Supah-Free JBC recap

Our second Supah-Free JBC workout of the year was this past Wednesday and we had a blast!

A great big thank you to everyone who came out and made a donation for the Oregon Food Bank!

Once we got started we moved non-stop! We played with balloons, did some Tabata circuits, found the "booty", and more. Laura and Trisha were the winners of our "carrots". Congratulations!

Here's a "clip" of the action you can incorporate into your own workouts that will take only 10 minutes:

Fast track (45 seconds work/15 seconds rest) -

Around the world w/med ball
Jumping jacks w/med ball
Pushups w/dumbbell renegade row
Skater jumps
Rear lunge w/kayak row (med ball or dumbbell)

Go down the list 2 times, circuit-style. Rest only as necessary.
Have fun!

If you missed our Supah-Free JBC this time, we host them every six weeks between each 5-week URBAN Boot Camp session. They're free for Wildfire Fitness community members and guests with a donation to our of local charities.

The next one will be held May 5th at 6 pm. Location to be announced.

See you there!

UBC Workout of the Day

Look for new UBC sample workouts each Thursday!

30/30*

DB squat w/shoulder press
Pushups
Lateral raise

Forward lunge w/biceps curls
Renegade pushup
Triceps dips

Deck squat
Hover
V-ups

*Thirty seconds on, thirty seconds rest.

Workout of the Day 3/31/09

What does your Mini Sergeant do for a workout?
Here's some of yesterday's personal workout action:

Dynamic warmup 5 minutes (included brief stretch)

Shuttle run w/5 soccer cones, 5 mins

5 x 5's:*

Squat thrust w/dumbbell t-stands (5 ea side)
Dumbbell Biceps curls,

Squat w/shoulder press
Overhead triceps extensions

V-sit w/dumbbell rotations (5 ea side)
Egg rolls w/dumbbell shoulder push

*Super-setted each group of two exercises, 5 reps each. Performed as many rounds as possible in 5 minutes followed by one minute active break (treadmill).

Short and sweet. Took about 30 (focused) minutes.

Enjoy.

Workout of the Week

We forget that every good that is worth possessing must be paid for in strokes of daily effort. "William James"

Warm up x 3: Jump rope x 100, 10 prisoner squats, 10 push-ups, 10 pull-ups, dynamic stretch

2-3 rounds for time:

10 Burpees

10 Fwd/bwd lunge

10 T-stand pushups

10 Combo: 2 situps/5 crunches

Post - Cool down/flexibility stretching