With 2010 slowing drawing to a close and party time being in full swing have you thought about how you will tackle your health and fitness once the festive season has passed?
A great way of avoiding over crowded gyms and boring cardio and resistance workouts is to come down to Eastbourne Boot Camp and experience outdoor training at its very best.
Eastbourne Boot Camp is well established as THE leading outdoor exercise class in Eastbourne.
Matt Shore is the boot camp trainer and is a qualified Personal Trainer, Advanced Kettlebell Instructor and Bulgarian Bag coach specialising in fat loss and functional fitness training.
If you are serious about losing fat and getting into the best shape of your life Eastbourne Boot Camp is where you should be heading!
For more information and dates is 2011 visit: - Eastbourne Boot Camp - The HOTTEST Workout in Eastbourne!
Tuesday 14 December 2010
Saturday 11 December 2010
Squat Training
Todays training was squat and deadlift day. Wasnt feeling too up for it after some heavy conditioning work yesterday.
Took me an age to get into todays session:-
Box Squat with 13kg chains (weights listed exclude chains)
Bar * 10
40 * 5
60 * 5
80 * 5
100 * 5
110 * 3
120 * 1
130 * 1
140 * 1 crap rep, bar slipped
140 * 1 better.
Chains Off
120 * 1
130 * 1
140 * 1
152.5*1 New PB
Rack Pulls - Just above knee
140 * 5
170 * 3
190 * 1
210 * 1
220 * 1 PB at this body weight
Defecit Pulls off 5" Block
60 * 10
110 * 5
130 * 5
150 * 3
160 * 1
170 * 1
Pleased with todays session. Time fora day or two rest now.
Vid of PB squat here:-
Took me an age to get into todays session:-
Box Squat with 13kg chains (weights listed exclude chains)
Bar * 10
40 * 5
60 * 5
80 * 5
100 * 5
110 * 3
120 * 1
130 * 1
140 * 1 crap rep, bar slipped
140 * 1 better.
Chains Off
120 * 1
130 * 1
140 * 1
152.5*1 New PB
Rack Pulls - Just above knee
140 * 5
170 * 3
190 * 1
210 * 1
220 * 1 PB at this body weight
Defecit Pulls off 5" Block
60 * 10
110 * 5
130 * 5
150 * 3
160 * 1
170 * 1
Pleased with todays session. Time fora day or two rest now.
Vid of PB squat here:-
Wednesday 8 December 2010
Kettlebell Conditioning
Training Today - CONDITIONING
10 minute mobility warm up with the bulgarian bag.
Kettlebell Swings - 16kg
100 reps non stop
Kettlebell Snatch - 16kg - 100 reps as fast as possible
3mins 37 seconds, 10 second PB.
Bulgarian Bag Spins - 17kg
10 spins each way * 5 sets
Kettlebell Bear Complex - Double 16kg
10 sets of the complex (done with 2 rows instead of 1)
Rest 15 seconds between each complex
Then
Kettlebell Bear Complex - Double 20kg
10 sets of the complex (done with 2 rows instead of 1)
Rest 20 seconds between each complex.
Job done.
Nice little session today, opened the lungs and the bears had me blowing at the end.
10 minute mobility warm up with the bulgarian bag.
Kettlebell Swings - 16kg
100 reps non stop
Kettlebell Snatch - 16kg - 100 reps as fast as possible
3mins 37 seconds, 10 second PB.
Bulgarian Bag Spins - 17kg
10 spins each way * 5 sets
Kettlebell Bear Complex - Double 16kg
10 sets of the complex (done with 2 rows instead of 1)
Rest 15 seconds between each complex
Then
Kettlebell Bear Complex - Double 20kg
10 sets of the complex (done with 2 rows instead of 1)
Rest 20 seconds between each complex.
Job done.
Nice little session today, opened the lungs and the bears had me blowing at the end.
Tuesday 7 December 2010
Bench and the Bear!
I trained today which was a bench specific day with assistance work.
It went as follows:-
Bench
bar * 10
40 * 10
60 * 8
60 * 5
60 * 5
70 * 5
80 * 5
90 * 3
Work Sets
100 * 3
100 * 3
100 * 3
100 * 3
102.5*3
105 * 3
105 * 3
105 * 3
105 * 3
105 * 3 all touch and go but very snappy - done as fast as possible.
Kettlebell "Bear" Complex
Double 16kg Bells
Clean
Squat
Military Press
Back Squat
Military Press
Row and Hold
Deadlift
Re set - this is one rep of each move, the complex is 1 rep.
Rest 15 seconds, repeat 5 times.
Rest 60 seconds.
20kg Kettlebells Bear Complex
5 "reps" of the complex with 30 rest between reps.
Rest 60 seconds
24kg Kettlebells Bear Complex
5 "reps" of the complex performed 1 on the minute every minute.
Chins
7
7
7
7
7
7
Exposive Dumbell Skulls
10.5*10
10.5*10
10.5*10
10.5*10
Very nice little session today. Benching was done as a change from the very heavy singles ive been hitting of recent.
The kettlebell "bear" complexes were great fun and suprisingly tough by the end of 5 complexes with the 24kg bells.
Will use these for a few weeks by way of a change and just for fun.
Big up to Tommy Matthews from Optimal Life Fitness for the bear idea!
Would like to work up to a pair of 28's next goal.
It went as follows:-
Bench
bar * 10
40 * 10
60 * 8
60 * 5
60 * 5
70 * 5
80 * 5
90 * 3
Work Sets
100 * 3
100 * 3
100 * 3
100 * 3
102.5*3
105 * 3
105 * 3
105 * 3
105 * 3
105 * 3 all touch and go but very snappy - done as fast as possible.
Kettlebell "Bear" Complex
Double 16kg Bells
Clean
Squat
Military Press
Back Squat
Military Press
Row and Hold
Deadlift
Re set - this is one rep of each move, the complex is 1 rep.
Rest 15 seconds, repeat 5 times.
Rest 60 seconds.
20kg Kettlebells Bear Complex
5 "reps" of the complex with 30 rest between reps.
Rest 60 seconds
24kg Kettlebells Bear Complex
5 "reps" of the complex performed 1 on the minute every minute.
Chins
7
7
7
7
7
7
Exposive Dumbell Skulls
10.5*10
10.5*10
10.5*10
10.5*10
Very nice little session today. Benching was done as a change from the very heavy singles ive been hitting of recent.
The kettlebell "bear" complexes were great fun and suprisingly tough by the end of 5 complexes with the 24kg bells.
Will use these for a few weeks by way of a change and just for fun.
Big up to Tommy Matthews from Optimal Life Fitness for the bear idea!
Would like to work up to a pair of 28's next goal.
Monday 6 December 2010
Eastbourne Boot Camp - Freezing Weather - HOT Workout
Tonights Eastbourne Boot Camp saw sub zero conditions once again - did it put off my dedicated boot campers?? Did it heck!
Tonights session included longer intervals and some strength work along with plenty of lactic acid and heavy breathing!
After a good warm up using mobility drills and body weight exercises the session went as:-
Round 1
Kettlebell Swing 90 sec
Kettlebell Sumo Squat ti Upright Row 90 sec
Kettlebell Squat to Press 90sec
Burpees 90 sec
Rest 90 sec and repeat once more.
Round 2
Body Weight Squats 50 reps
Sprint 50M
Jog Back
Body Weight Alternate Reverse Lunges 50 reps
Attempt to Sprint 50M
Jog Back
Body Weight Squats 25 reps
Alternate Reverse Lunges 25 reps
Sprint 50M
Collapse!
Round 3
Bear complex using double kettlebells 3 times through
Lateral Rope Hops 30 seconds
Sagital Rope Hops 30 seconds
Repeat non stop x 4
Round 4
The ab pulveriser round:-
Planks 60 seconds
Crunch to Hold with Pulses
Planks 30 seconds
Crunches to Hold with Pulses
Side Bends with Kettlebell
More crunches - 5 minutes total - NO REST
Well done to the 13 mad for it happy campers - you buried yourselves tonight!
Tonights session included longer intervals and some strength work along with plenty of lactic acid and heavy breathing!
After a good warm up using mobility drills and body weight exercises the session went as:-
Round 1
Kettlebell Swing 90 sec
Kettlebell Sumo Squat ti Upright Row 90 sec
Kettlebell Squat to Press 90sec
Burpees 90 sec
Rest 90 sec and repeat once more.
Round 2
Body Weight Squats 50 reps
Sprint 50M
Jog Back
Body Weight Alternate Reverse Lunges 50 reps
Attempt to Sprint 50M
Jog Back
Body Weight Squats 25 reps
Alternate Reverse Lunges 25 reps
Sprint 50M
Collapse!
Round 3
Bear complex using double kettlebells 3 times through
Lateral Rope Hops 30 seconds
Sagital Rope Hops 30 seconds
Repeat non stop x 4
Round 4
The ab pulveriser round:-
Planks 60 seconds
Crunch to Hold with Pulses
Planks 30 seconds
Crunches to Hold with Pulses
Side Bends with Kettlebell
More crunches - 5 minutes total - NO REST
Well done to the 13 mad for it happy campers - you buried yourselves tonight!
Saturday 4 December 2010
Bench Training
My last training session had the focus of the bench press.
Looking back through my records I have benched heavy now for the last 8 sessions (based on roughly 1 session every 5 days) so am due for an easier de load session or two after this one.
10 minute warm up using a 12kg Bulgarian Bag with focus on lower back, chest, shoulders, and arms.
Bench
Bar * 20
40 * 10
60 * 8
60 * 8
80 * 5
100 * 2
110 * 2
120 * 2
120 * 1(Failed second)
100 * 6
100 * 6
100 * 5
Single Arm Long Cycle - 24kg kettlebell (reps each side)
15/15 (4mins)
15/15 (4mins)
15/15 (4mins)
Chins
6
6
6
6
6 - all easy, 1 or 2 more reps there.
Dumbell Skull Crushers
10.5kg each hand * 10, 10, 10
Hammer Curls
10.5kg each hand* 10, 10, 10
Job done.
Not a bad session although my shoulders are ready for a rest now as the long cycle with a 24kg bell felt much harder than it should have done. Still, I like to get a little bit of conditioning work in there when I can.
Benching was ok, not as snappy as it needs to be but a 120kg double is fine by me. Need to be getting 125 for a double though which will translate to a 130kg + max effort bench with a hand off from the spotters in my next comp.
Body weight still down at 77kg which is exactly where I need to be.
Looking back through my records I have benched heavy now for the last 8 sessions (based on roughly 1 session every 5 days) so am due for an easier de load session or two after this one.
10 minute warm up using a 12kg Bulgarian Bag with focus on lower back, chest, shoulders, and arms.
Bench
Bar * 20
40 * 10
60 * 8
60 * 8
80 * 5
100 * 2
110 * 2
120 * 2
120 * 1(Failed second)
100 * 6
100 * 6
100 * 5
Single Arm Long Cycle - 24kg kettlebell (reps each side)
15/15 (4mins)
15/15 (4mins)
15/15 (4mins)
Chins
6
6
6
6
6 - all easy, 1 or 2 more reps there.
Dumbell Skull Crushers
10.5kg each hand * 10, 10, 10
Hammer Curls
10.5kg each hand* 10, 10, 10
Job done.
Not a bad session although my shoulders are ready for a rest now as the long cycle with a 24kg bell felt much harder than it should have done. Still, I like to get a little bit of conditioning work in there when I can.
Benching was ok, not as snappy as it needs to be but a 120kg double is fine by me. Need to be getting 125 for a double though which will translate to a 130kg + max effort bench with a hand off from the spotters in my next comp.
Body weight still down at 77kg which is exactly where I need to be.
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