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Empowering Campers
By Henry | August 22, 2009 at 02:15 AM EDT | 8 comments

I always see to it that I motivate, energize my campers. Now, it's about time that you are empowered! design a workout routine based on our camp's workout and then do it yourself, email me and then we will do it altogether next week! Once I received the first one, I will do it myself, for my Saturday workout....

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1. JessieFit | August 22, 2009 at 10:58 PM EDT

I just visited your site and your exercises look really cool. What is a typical challenging routine during your camps? Thanks!

Jess

2. Henry | August 23, 2009 at 12:08 AM EDT

Thanks Jess!

Once or twice every 3 weeks, we do FCT \"300\" challenge and/or \"One-Minute\" challenge.

the 300\'s

60 pushups

60 mt. climbers

60 db thrusters (in lieu of squat thrusts)

60 DB swings

60 burpees

the 1-minute

15 pullups

20 pushups

30 body squats

all, in one minute

Let me know if you need descriptions....

Recently, one of my campers, Hugh (off-camp) sent me an email regarding a routine he designed almost the same as FCT\'s with a twist...here\'s how:

20 pushups

20 burpees

20 squat thrusts

20 mt. climbers

20 db swings

plus 1-mile run...Do all of the above 3x!!! It\'s called the \"303\"

I did the challenge at the both the evening and morning camps. The evening campers did it amidst the 107 degrees summer heat...whining a little bit, but they all finished STRONG!

The morning campers did it and the fastest completed it in 35 minutes! To motivate another camper, they altogether did another mile with him which gave them the name, the \"304\"ers. I thought that was the best moment at FCT if you are asking about a challenging routine. I was amazed at my campers\' dedication...

I would suggest you come and join the challenge.

Henry

3. JessieFit | August 23, 2009 at 12:11 AM EDT

cool. let me email you...thanks!

4. Hugh | August 26, 2009 at 01:11 PM EDT

Here is another routine I do at least once a week. It\'s all core exercise and will really strengthen your lower back. Just remember it is important to stretch your back often during this routine.

50 crunches

50 reverse crunches

50 left side crunches

50 right side crunches

50 leg lifts

50 sit ups

3 minute plank

125 bicycle maneuvers (and remember kids left leg, right leg only counts as 1 rep)

Then I do a second set but substitute the 3 minute plank with 90 seconds each of side plank.

This has helped a lot in strengthening my abs and keeping my back healthy.

Stay healthy and have fun doing it! Hugh

5. Eric | August 26, 2009 at 04:06 PM EDT

Wait until ya\'ll get a look at the workout Georges and are are putting together...it will be interesting

6. Henry | August 27, 2009 at 04:33 PM EDT

Hugh, looks like I\'d never be able to cough or laugh after doing that!!!! Ughhh

7. Henry | August 27, 2009 at 04:37 PM EDT

Eric and Georges, I\'m not sure If I could teach kickboxing tonight....!

8. Derrick R. Taylor | August 31, 2009 at 10:12 AM EDT

I joined the camp May 24. I have never been more motivated about losing weight and getting fit and healthy. Henry has really changed my life. Even though I missed three weeks and a few days, since I joined, I\\\\\\\'ve lost 15 pounds and several inches. I can\\\\\\\'t stop now. I will reach my goal of weighing 200 pounds by the end of the year.

Save the date and bring your family out for a fun-free day. Check out http://www.tcsheriff.org/outreach/extravaganza.html for more details.

Derrick

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