Rebel S.O.B.

Click on the photo to get pricing details (bottom of the page)!

Click on the photo to get pricing details (bottom of the page)!

To sign-up for the upcoming 16th Fitness Rebellion Transformation challenge simply fill out the form below!

Includes: Before/After photos, circumference measurements, fit test (brand new), custom made Rebel shirt, custom made Rebel soundtrack via CD, 20 boot camps (including themed workouts!), and much much more!

Days/Times options: Tuesday@7PM/Saturday@10AM OR Wednesday@6PM/Saturday@12PM

Click here for full pricing details

Watch this 3 minute video to get the partial inside scoop on what’s to come!

 

Dates to Remember…

Start Date: June 28th (orientation… a WORKOUT orientation!)

End Date: September 24th (boot camps, fit tests, and measurements ALL completed by this date)

Beginning Fit Tests: July 1st/2nd (7pm/6pm)

End Fit Tests: September 23rd & 24th

Beginning Measurements: June 30th (both teams… 5:30pm/6:30pm)

End Measurements: September 20th

Wrap Party/Awards Ceremony: October 4th

Summer is Coming...

- Rebel8

 

Rebel S.O.B. – Complete Challenge Schedule

S.O.B. Beach Yang

Welcome to the Summer of Balance!

For the first time in a challenge 2 Rebel factions, the Winders and the Grinders, will be intertwined together! 2 cosmic forces fused together in symbiotic harmony. Complimentary forces that interact to form a dynamic system in which the whole is greater than the individually assembled parts. Basically we’ve got to wind it up then grind it out together and the finished product is going to be AMAZING.

Bookmark this page. Take a screen shot of it on your phone. Print it out and post it where it is most visible. This is your compass for this challenge. You will find every important date, time, and detail here. You can see what muscle groups we’ll be working on at each boot camp so you can plan your own personal workouts around them with no overlap.

Before we get to the calendar of events it’s important you know about:

The Rebel-Yum

Lettuce Turnip the Beet

Click the photo for full details on what our food support group “The Rebel-yum” is all about, how you can benefit, and how to be a part of it!

This challenge marks the return of the “Rebel-yum!” What is it? For full details, click on the picture of that badass kid wearing the shirt I want super bad. Meetings are every Monday @ 7:30PM and last for 45 minutes (beginning July 7th and facilitated by yours truly so to stick to the 45 minute time limit). In food group, you’ll find new perspectives you might not have thought of before. You’ll find you’re not the only one having a tough time. You’ll be a part of a support group set and ready to help you keep track whether in person, via facebook, or through popular health and nutrition apps such as “Lose It!” or “My Fitness Pal.” You’ll also have the ability to share what YOU know that could possibly help someone else! We’ve all accumulated a lot of experience on this journey we call life… Let’s put it all together and make figuring it out easier!

Click the photo to "Like" our "Rebel Runners 3k - 10k" Facebook page and sign up to run with us!!

Click the photo to “Like” our “Rebel Runners 3k – 10k” Facebook page that takes place smack dab in the middle of our Summer of Balance! and sign up to run with us!! ALL proceeds to benefit local youth charities

The Official Schedule

Days/Times: Tuesday@7PM & Saturday@10AM OR Wednesday@6PM & Saturday@12PM

June 28th (Saturday) @ 12pmOrientation! You will pick up your “Rebel Packet” this day
June 30th (Monday) @ 5:30pm/6:30pm - Measurements for BOTH DAYS. Tuesday meets for measurements @ 5:30pm and Wednesday will meet @ 6:30pm. There will be a make-up date announced AFTER this day.
July 1st/2nd (Tuesday/Wednesday)Starting Fit Tests!
July 5th (Saturday) @ 10am- Workout at the park for BOTH TEAMS! Rather than start the first official boot camp of the S.O.B. challenge on July 4th weekend where a lot of people may have to miss due to family/vacation plans (and that’s not the tone we want to set for this challenge) This boot camp will be for BOTH teams at Harvest Park (2327 Summer Creek Dr.) at 10am to get an early start to what will surely be a festive weekend! That, or it’ll be good to work off the hangover from the night prior ;). THIS IS NOT A SHOWDOWN WORKOUT! This will be a true group workout, no competition (except with yourself of course).
July 7th (Monday) @7:30pm - Return of the Rebel-Yum!
July 8th/9th (Tuesday/Wednesday) - Legs! 1st official boot camp of the Summer of Balance challenge! We will be returning to “The Yard” as well as wall-sitting ferociously to this challenges team song for the 1st time together. Prepare to learn proper lunge and squat mechanics as we go over extensively how a lung/squat is supposed to look and feel (veterans this applies to you!)
July 11th (Friday) @ 6:30pm – 7:30pm - A 1 time FOAM ROLLING DEMO! Open to both teams, you will learn in a hands on way how to alleviate basic tension spots all over your body all while learning the how and why of it. Tight calves, tight hips, tight shoulders… They very well could become a thing of the past once you learn this stuff!
July 12th (Saturday) - Upper Body! 1st Weekend Weigh-in! Every week we will keep a barometer of where you’re at. Weigh-in will be AFTER boot camp every Saturday. If you’re anxious, Click HERE for my thoughts on the scale that should help out.
July 15th/16th (Tuesday/Wednesday)Core! Rebel style plank, partner crunches, 4 corporals, and more! We will also be starting and finishing with a mental exercise regarding finding our own personal balance.
July 19th (Saturday) –
Balance! Time to work on your stabilizing muscles while keeping your body as warmed up as possible for the Rebel Runners Fun Run the next day… More importantly it’s SHIRT DAY!!! Even more important than that…

WE WILL HAVE A SPECIAL REBEL GUEST INSTRUCTOR!!!

July 20th (Sunday)Rebel Runners 3k to10k! ALL proceeds to benefit local youth!! CLICK THE LINK TO SIGN UP AND MAKE A DIFFERENCE WITH THE REBELLION!!
July 22nd/23rd (Tuesday/Wednesday) - Upper Body! In order to give your legs a rest from the wicked awesome job you did on the fun run a few days prior, we’re going to get back to the northern region of your body. AhhhOOOO!!!!
July 26th (Saturday) - Legs! If it’s burnin’, it’s workin’…
July 29th/30 (Tuesday/Wednesday) - Core! If it were easy then it wouldn’t be special…
August 2nd (Saturday) - You are going to be left to your own devices with a specialized OYO that you can do at any time! Where will I be? Attending Erik “The Punisher” Sherwood and Jackie Mitchell’s wedding! Seeing as how it is a gym affair it would be hard to get a trainer to substitute… I asked Erik but he said he was busy… Fear nothowever! You will be given the ultimate opportunity to strut your Rebel stuff and step outside your comfort zone with a total body workout leaving you feeling great (with a touch of exhausted in there for good measure). Take command of your gym! Take command of your body! Regularly scheduled programming resumes Monday with Food Group.
August 5th/6th (Tuesday/Wednesday) - Upper Body! You get the results people don’t get by doing the work people don’t do…
August 9th (Saturday) - Midpoint measurements! You will only be doing a weigh-in and circumferences measurements as this day is meant to give you a picture of how exactly your body has transformed in 5 mere weeks. Tuesday will still be meeting at 10am while the Wednesday team will be scaled back to 11am. I can no longer measure anybody who shows up past 11:40am due to time constraints. This opens up a Boot Camp blast for every Rebel to attend at 12:30pm! It will be at the gym and will be “Tough Mudder” style training in the yard in honor of next weekend…
August 12th/13th (Tuesday/Wednesday) - Balance II! 1st Theme… ORANGE AND BLACK! In honor of the giant rag tag group of Rebels we have trekking to Tahoe and running Tough Mudder this weekend it’s best to give the ultimate send off to the high number of 1st timers conquering North Star. Whatever orange and black gear you’ve got, wear it! Tough Mudder gear a plus! Have you done another mud run? Wear that stuff too!! LET’S CELEBRATE!!
August 16th (Saturday) - Legs! Since I will be gone with a sweet crew of juiced ruffians ready to jamboom some slopes in the name of Tough Muddery, you will be led by Anytime Fitness’ finest! Michelle LaBlue & Erik Sherwood will be filling in as they work over your legs while we work over that mountain. AhhhhOOOOO & HOOOOORRAAHHHHH
August 19th/20th (Tuesday/Wednesday) - Core! 2nd theme… 80′s!! Whether sporting some authentic 80′s gear or dressing in the bright neons that accentuated that decade come ready for a totally rad all 80′s soundtrack to get down with.
August 23rd (Saturday) - Upper Body! No frills, just a grimey Rebel arm beat down
August 26th/27th (Tuesday/Wednesday) - Total Body! 3rd theme… BLACKLIGHT 12.0!! The room is going to get blacked out as more blacklights than ever before are going to be hung in this nuclear wasteland of a radioactive Rebel room! Dress in as much white or fluorescent/neon clothing as you can!
August 30th (Saturday) - Legs! You’ve got to want it more than anything because anything can stop you…
September 1st (Monday) - Labor Day! No Rebel-Yum this day! Regular food group will resume the following week :)
September 2nd/3rd (Tuesday/Wednesday) - Core! 4th theme… VILLAGE PEOPLE! In honor of labor day you have a plethora of occupations to dress from… Cowboy, cop, construction worker, Indian, biker… Let’s have some fun and see who dresses as what as we become champions of our midsection. You will also be voting as a group on what you want NEXT WEEK’s theme to be! Results will be announced that very night to give you adequate time to prepare!
September 6th (Saturday) @11am - Workout at the park!! Both teams time split will be met in the middle as we gather at Harvest Park (2327 Summer Creek Dr.) in one giant group and enjoy some fun in the sun together as we work our total body. This is your opportunity to bring as many friends and family as you can to show them what being a Rebel is all about! This is NOT a competition workout, this is a group workout in the most fantastic sense!
September 9th/10th (Tuesday/Wednesday) - Upper Body! 5th theme… Whatever was voted on the week prior!
September 11th – 15th (Thursday through Monday) -

Anytime Fitness Annual Conference!

I will be gone this week leaving you with another OYO to do on your own. The Unicorn, Bridget, John, Denise, and Myself will be representing in Scottsdale, Arizona with our shovels held high and AhhhOOOs on blast! I’m even leading a “Rebel Sun Rise” boot camp that Friday as Anytime Fitness folks from all over the world are going to get a taste of what you guys do every single day. AHHHHHOOOOOO!!!!!!

September 16th/17th (Tuesday/Wednesday) - Final Boot Camp! Final theme… CAN’T DULL OUR SPARKLE!! In Rebel tradition we will be finishing the boot camps the way we started… with legs. It will be the exact workout you did day 1 to show you just how far you’ve come! As for the theme… Sparkle is the name of the game. Bright and vibrant… Make a statement! More importantly… Have fun with it ;). It’s not how you start, it’s how you finish!
September 20th (Saturday) – Final Measurements! The exact same process as you did in the beginning. Mandatory to get your before/after certificate! There will be a make up day announced once these measurements are over. Come in at your regularly scheduled time (with cut offs being at 10:45am and 12:45am respectively)
September 23rd/24th (Tuesday/Wednesday) - Final Fit Test! Our final group hurrah as we do the same fit test we started with. This is personally one of my favorite parts of the entire challenge because the physical strength and ability you’ve attained by this point is off the charts! This will be the last chance to dig deep as a group so be sure not to miss the surge of Rebel energy on such a great day!
October 4th (time still to be determined):

Challenge Wrap Party & Award Ceremony!

Click on the photo to get pricing details (bottom of the page)!

 

 

“Don’t Be Mean Just ‘Cause He’s Colorful”

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Don’t Be Mean Just Because He’s Colorful

As a former “fat kid” in physicality growing up and current “fat kid” at heart (while still attempting to grow up) I had an opportunity not too many in my position often get a few weeks ago. It was an experience that I longed for like a slow burning ember stashed away in my heart walls that I had no idea even resided there until a good friend asked if I’d be willing to do it nearly a year ago. As one of the coordinators of Windsor Middle School’s annual school year “Spartan Stampede 3K,” a fundraiser for the PTA that doubles as a much needed chance to spark today’s youth into being active in the process, Hillary Miller was wondering if I’d come in as a guest speaker for the kids to get them fired up for what had apparently become an “oh, this again? Ugh…” sort of mentality amongst the 6th, 7th, and 8th graders.

I couldn’t answer “absolutely” fast enough.

Stampede Shirt

For many, going back to their old middle school would be a tangible nightmare. It’s been my observation that most people are either apathetic or bitter at revisiting their old grade school in any capacity, let alone actually getting up in front of the whole school and saying “hey y’all! I used to go here before any of you were even born yet! Here I am again!” To me though… that was the very moment I was unexpectedly craving until the situation serendipitously presented itself.

Here it was… a chance to go back and reach out to the kids with a message that I wished upon many a star for someone to come and give to me when I was their age. A moment to draw them in and even if just for a brief moment in time let them know that no matter how hard things get they are not alone and that everything gets better, you’ve just got to work for it. A shot at giving the gift of self-affirmation that has personally taken me a literal lifetime thus far to gain myself. Not redemption, but rather paying it forward; taking everything I’ve come to learn the hard way to this point and hopefully saving some of the hardship for others so they can focus on all the other guaranteed stresses they’re going through that have nothing to do with self-worth, anxiety, seclusion, and self-esteem.

Life is hard enough. There is absolutely zero point in being your own worst enemy.

Beyond just speaking to the kids, I was hoping to be a representation of hope. An embodiment that the words I’m saying are actually true and that I’m not just some weirdo adult (emphasis on the words “not just”) coming in and spouting off a bunch of words that I think they want to hear but rather someone who truly knows the hardships of being overweight, dealing with an eating disorder, battling self-mutilation, and getting bullied to the point of tears daily while redundantly asking “why me?” yet not having quite the mental fortitude to realize it ISN’T you… it’s them. I didn’t want to just come in and say things get better… I wanted to show them!

Assembly

The date of the assembly was May 8th, a Thursday. I was blessed enough to have my beyond wonderful significant other Cara join me as we showed up on campus strapped with Rebel shirts on our backs and a shovel in the backseat just begging to be hoisted. It felt surreal since I hadn’t been there in who knows how many years but my shaky nerves told me I was ready. All good things carry nerves behind them so I took it as a sign the Universe was watching and waiting.

This is the point of the story where the tide shifts and I’m no longer the magic maker but instead the recipient of something so profound that there will never be enough words to explain how much powerful beauty resided in one simple statement from the mouth of a 6th grader.

Shovel

I want to be very clear… I have no disillusions about the confusingly flamboyant and “out there” caricature I can be with my shaggy hair, brightly spray painted shirts, knee high socks, crazy bandanas, all accented with the energy of a hummingbird/silverback gorilla lovechild. Add a shovel painted up like a watermelon into the mix and you’ve got a recipe for a lot of funny looks and murmurs. Not only do I completely understand but from time to time will even let out an “I know, right?!” to the onlookers and whisperers (mostly because it’s fun to catch people off guard but trust me… you’d be surprised at how quickly someone’s perspective on you changes when you acknowledge it rather than fight it).

As we stepped through the gates and onto the actual campus itself the gawking, giggling, and subtle cat-calls immediately started in. Totally ok with me though… Since the last time I was there I’ve had quite a bit of practice at dealing with this scenario. With my chest puffed out like a Spartan shield and my sword drawn in the form of a toothy grin you couldn’t knock off my face no matter how hard you tried, I walked around campus in a “soak it in!” manner while mentally preparing for the task at hand. One boy even gazed up at me in bemused bewilderment and asked “Who are you?”

“You’ll find out soon enough, young buck!” was all I said as I high fived him and kept on movin’.

Near the multipurpose room doors was a planter box with benches on all sides of it that happened to be occupied with quite a few 7th and 8th graders that seemed to be the “ring leaders” in terms of making fun of the “weird guy.” I made sure to look them all in the eye… Not in a vengeful manner but instead stating without words “I see you and I’m unaffected by your taunts” before high fiving the boy nearest me and saying “how you doin’ man?!” His reply was a snicker followed by a “good…” I asked a couple other kids close by the same question and they all gave essentially the same answer.

It was as I was walking away when I heard the words that will stick with me forever.

With my back turned to the planter box as I walked to inevitable destination only a few feet away I heard a girl’s tiny, feisty voice cut through the schoolyard clutter clear as day:

“DON’T BE MEAN JUST ‘CAUSE HE’S COLORFUL!”

I stopped abruptly and did an about face before even realizing it. I searched for the body the voice belonged to but to no avail. I was in disbelief at what I had just experienced… In cage full of lions rose a single, solitary voice fully intent on taming those beasts. She had no reason to… She could have kept quiet, ignored what was happening, and moved on like everyone else. She could have, but didn’t. I’d made it very apparent I needed no fending for, yet she spoke up anyway. She had no idea who I was, but it didn’t matter to her. I was a person. Not young, not old, not fat, not fit, not anything but a colorful human being that she decided to take into her own hands to speak up for when nobody else would.

It’s hard enough for damned ADULTS to do that, but a little girl?! She surely wasn’t going to make any friends by making such a defiant statement in a schoolyard shark pit that thrives on the first scent of “blood.”

Group Run

When I made it into the assembly room where Cara was already hanging out I said to her “something just happened that completely changed everything I’m going to talk to these kids about…” I was still awestruck by what had just happened when I decided to walk around the campus for a bit before the Circus got started. Shovel in hand I set off towards the playground, my mind racing with the change in circumstances.

As I was rounding the building I walked past a few girls making their way towards their classroom before the final bell rung. One of them says “Hey, what’s your name?”

I knew that voice…

“Josh, nice to meet you! Hey, were you the one who yelled out ‘don’t be mean just because he’s colorful!’?” I asked hopefully.
“Yeah!” she said as her and her friends giggled at the recognition.

“That was AWESOME! What’s your name? What made you say that?” I pondered to her, excited at what her sage-like reply might be.
“I dunno… People shouldn’t be mean. Oh, and I’m Erin” She nonchalantly said back before more excitedly wondering “What are you doing here?!”

“I’m here to fire y’all up for the Spartan Stampede next week!” I proclaimed as the final bell rung, they sped up their pace, and we exchanged our “see ya laters.”

This is where I’ll leave it. Not because that was the end of noteworthy events that Cara and I were blessed to be in the presence of that day, but because this tiny voice of love cutting through the deafening voice of judgment deserves to stand alone. It deserves to be highlighted, shared, celebrated, and emulated. It deserves to be downloaded into your mental data banks for those moments when you need a little bit of Erin’s courage to make a brave stand in any dire situation you may find yourself in.

The morning started as an eager opportunity to showcase hope but ended with me detailing a wonderful point in time in which hope was already present. The “Erins” of the world deserve the moon and stars for the beacon they shine. They flicker their light and chip away at the darkness so that all the other love warriors around who maybe aren’t “there yet” have not a reason to stand up… but instead a person to stand up with. Linked arms will ALWAYS be stronger than malicious ones.

Erin, I will always and forever take a stand with you.

Who’s with us?

Little Boy Shovel

- Rebel8

Big Top Battle: Circus Slideshow!

HCB vs Lion Tamers

At the end of every Rebel transformation challenge, there is a slideshow presentation that depicts our journey through photos, music, and videos accrued throughout. 

I present to you…

Big Top Battle: Cirque de Rebellion

A special message from all of our Rebel friends all over!

Finally, some Circus Shenanigans and Rebel Hi-jinks!

 

 

 

The 10th OYO Workout!

Click on the photo of the workout to download the workout itself, exercise reference guide, and workout tracking sheet!

Click on the photo of the workout to download the workout itself, exercise reference guide, and workout tracking sheet!

Well… We made it! We end our Circus “On Your Own” experiment with the 3rd installment of total body work. Perfect to be able to work yourself from head to toe while still being ready for fit tests! 

Better yet, you now have 10 workouts with over 80 different exercises that you can download at ANY TIME. The excuse of not knowing what to do when you go to the gym has been forever marked null and void. If that’s not enough then help yourself to the 25+ workouts I’ve written for Anytime Fitness. If you’re still hankerin’ for some more stuff to do then don’t forget my complete guide to resistance training covering how to work your shoulders, legs, back, chest, arms, and core properly and on your own.

Ain’t nothin’ to it but to do it now… AhhhOOOO!!!!

Click HERE for all 10 “On Your Own” Workouts!

Reference Guide

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Leg Press “Heel Presses” w/ Shoulder Press – Make your way to the leg press machine and use the lever underneath the left handle to lower the seat to proper height once you’re seated (90 degree angle is the goal if able) and get dumbbells ready to use once in position. Place your feet at the top of the platform shoulder width apart and toes hanging off the top so that you are doing this leg press with only your heels (engages your glutes to the extreme!). Once your legs are extended, press the dumbbells all the way up overhead. In a fluid motion bring them down THEN lower your legs before repeating!

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BOSU Squats w/ Simultaneous Front Raise – Grab a BOSU and a pair of dumbbells of your choice. Place the BOSU black side down and step onto the blue side of the BOSU with your feet all the way together. You’re going to squat as low as you can (keep your knees together!) while raising your dumbbells up to forehead height at the same time. As you get back to upright is when you will lower the dumbbells before repeating!

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BOSU Stiff Legged Deadlifts – Grab a BOSU and a pair of dumbbells of your choice. Place the BOSU blue side down and stand on the black side on one leg (whichever you choose… you’ll be doing both). Once upright and ready use the dumbbells to stretch your body download while raising the leg not anchored to the BOSU as high as you can while keeping it fully extended. Bring your leg back down as you stand back to upright! Do all your reps on one side before switching to the other.

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Side Plank Shoulder Presses – Grab a dumbbell and mat and place the mat where you are going to lower your hip after doing this exercise. You can do this exercise either straight arm or on your forearm (only straight arm is shown). Pick which arm you are going to plank on first and place it on the ground while moving your feet into a wide stance split position. Raise your hips as high as you can and hold them there as you grab your dumbbell with your free hand and press it towards the ceiling. Complete all the allotted reps before switching to the other side!

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Lower Back Extension – Everyone has a different leg length so it’s important to know what adjustment to make before you begin on this one. Move the thigh pads up or down to the point where you can get in position as shown and when you bend at the waist you are supported all the way up to your waist/belly area but there is NO impingement as you go down. Once you have the pad adjusted, place your fingertips gently behind your head with your elbows pointed towards the ground in the bent position. As you raise your body to the point of making a straight line from your heel, to hip, to shoulder (no need to go higher!) flare your elbows all the way out to maximize the squeeze through the entirety of your back. Control yourself back down and repeat!

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BOSU Splitters – Place a BOSU blue side down on the ground and hold it in a push-up position with your legs in a wide stance split. Take one leg and stretch it as far forward as you can with the goal of getting as much distance between your front foot and back foot as possible. Bring it back to the start position and repeat on the other side! Get as much of a stretch as you can!

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Sideways Leg Transfers – You’ll need an open space for this one. Simply start on one leg and try to touch your toe with the opposite arm. While staying on one leg jump sideways to the other leg and do the same thing in one fluid motion. You want to be able to find a rhythm while staying on one leg the entire time. Keep this in mind when you try to touch your toe. It’s ok if you don’t go all the way down as long as you keep moving!

The 9th OYO Workout!

9th Week

Click on the photo of the workout to download the workout itself, the exercise reference guide, and a workout tracking sheet!

It’s that time of the challenge to revisit your upper body on your own! With a few more exercises as well as new challenging movements I expect y’all to do what Rebels do best…. Dig deep!

Click HERE for the previous 8 “On Your Own” workouts!

Reference Guide

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Cable Cross-Overs – Make sure the cable pulleys have the isolated hand grips set on them. Then make sure the cables are set evenly slightly above shoulder level. From here you are going to take 2 steps forward with the cable handles in front of you while getting set in a cable press position (one foot in front while balancing on the toe of your back foot). Since the cables are set slightly above you that means you want to press slightly downward to keep the trajectory even. As you extend and your arms in the “pressing” position you are going to cross one arm over before going back to the starting position, pressing again, and alternating which hand is over the other.

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TRX “Y” Flys – Find a spot to hang a TRX and grab the lengthened handles while facing the direction in which your TRX is anchored. With your arms fully extended lean back slightly. The farther your feet are forward the harder this exercise will be. Once in a comfortable position you are going to keep your arms extended while you pull your body forward and bring your arms overhead, focusing on a squeeze in the shoulders and back. Control yourself on the way back down and repeat! Remember to keep CONSTANT tension on the TRX ropes, never letting any slack on it for the duration of the exercise!

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Stability Ball Skull Crushers w/ Dumbbells – Grab a stability ball and choose a pair of dumbbells you feel comfortable doing this exercise with (a little goes a long way!). Starting out seated on the ball you’re going to roll your feet forward until your neck is supported. From here you are going to extend your arms up keeping your dumbbells above your shoulders. B ending at the elbows while keeping them relatively stationary you want to bring the dumbbells toward the top of your head, stretching the back of  your arm out. Squeeze the back of your arm while going back to the starting position and repeat!

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Upright Cable Pull-Overs – Make your way to the cable row machine; make sure the isolated hand grips are attached to the pulleys and select an appropriate weight (a little goes a long way!). Next, place your feet on the CENTER platform as opposed to the 2 outer pedals. With your arms extended push the handles down towards your hips and pull them back behind you squeezing your back muscles in the process. Control on the way back to the starting position and repeat!

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Upright Straight Arm Cable Curls – Set yourself up on the cable row bench with the isolated hand grips and get in position like you’re going to do a row. With your arms fully extended and palms facing upward you want to keep your elbows stationary at shoulder height as you curl the handles towards your forehead. Control on the way back down, be sure to stretch all the way out, and repeat!

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TRX Row Hold “Swings” – Setting a TRX up high you want to make sure the handles are all the way shortened by pressing the black buckle and pulling the yellow tab all the way to the top on each side. From here grab the handles, walk into them, and make sure there is still tension on the TRX. Keeping your arms tucked in walk forward until it is challenging to hold the position you’re in but doable. Once you’re set swing as far to the left as you can (with control) then swing as far to the right as you can (again with control!). Each side you swing to is one rep.

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Bent Over Rope Handle Cable Rows – Find a cable pulley system, attach the rope handle, and make sure it’s dropped all the way to the ground. Select your desired weight, grab the handles, and take 2 steps backwards so that you can lean forward and still have tension on the cable. Starting with your arms fully extended you want to keep your chest out and head up the entire time as you pull the ropes towards your body. Remember to squeeze your back and NOT to bend your wrists as you pull. Make sure to get a full stretch as you go back to the starting position and repeat!

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Kneeling BOSU Push-Ups w/ Medicine Balls – Place a BOSU on the ground with the blue side facing up. Next, make sure you have 2 medicine balls in front of you ready to be used as handles (if the medicine balls hurt your wrists then please forgo them). Keeping your balance and utilizing the medicine balls to get a full stretch you want to go down as far as you can in a push-up to the point where you can still come back up. Remember to bring your hips down towards the floor with you! Get a full extension back at the top and repeat!

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Anchored Band Curls w/ Dumbbells – Find a place to anchor a band of your choice (benches work wonderfully) and select your desired dumbbell weight for this exercise. You are going to grab the handles of the band WHILE holding your dumbbells (crazy, I know!) and take 2 steps back so that there is a good amount of tension on the band at all times. Once in position curl the dumbbells as high up as you can in an upper cut fashion, stretch them all the way back down again after, and repeat!

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Seated “Backless” Shoulder Press w/ Dumbbells – Grab 2 dumbbells of your choice and take a seat on a flat bench (picking a bench without back support makes your core/back muscles work harder and cohesively). Bring the dumbbells up to your shoulders and from there extend them as high up as possible while keeping your palms facing each other every step of the way. Control on the way back down, keep your abs tight the entire time, and repeat!

8th OYO Workout

8th Week

Click on the photo of the workout to download the workout itself, the exercise reference guide, and a workout tracking sheet!

This week’s OYO workout has you working on balance as a warm-up to the Rebel workout on Saturday the 19th which is going to be… balance. The wonderful thing about balance oriented workouts is that you are working SO MUCH MORE than just the muscles of your body. You are strengthening your joints, tendons, ligaments, and bones while teaching your body how to cohesively work together in a functional fashion. Expect this workout to be a little less “insanely difficult” and a little more “awkwardly frustrating.”

Click HERE for the last 7 “On Your Own” Workouts!

Reference Guide

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TRX Alternating Pistol Squat – Make sure you have a TRX set up high, grab the handles, and walk into them so that your arms are at your side but there is still tension on the TRX straps. From here squat down on one leg while keeping the other leg extended in front of you. On the leg that is squatting be sure to keep your knee above your feet and your heel planted on the ground. Also, only go down as far as your body will allow. Alternate each foot after every rep.

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1 Legged Blue Side BOSU Stands – Set a BOSU on the ground with the blue side facing up. Start with whichever foot you wish and stand in the center of that BOSU for the time allotted. The goal is to not touch the ground or the BOSU with your other foot for the duration. Remember that if you’re accustomed to this exercise then your challenge is to test yourself and see how you can make it harder.

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BOSU Plank Shufflers – Set a BOSU on the floor with the black side up and get in a plank position with your feet set wide on the BOSU. From here you are going to shuffle your feet and touch each side of the BOSU on the floor (similar to “Happy Hips” but in a plank position). Repeat for the allotted amount of time!

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Stability Ball/BOSU Cross Punches – Set up a stability ball with a BOSU in front of it (blue side up). Next select a pair of dumbbells (weight of your choice) and sit on the stability ball with your feet on the BOSU. Once in a “comfortable” seated position you want to punch across your body focusing on getting as much of a twist and stretch as you can (full extension is key!). Repeat while alternating!

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Stability Ball Kneeling Twists – Set up a pair of equalizers to act as safety rails for when you start to lose your balance (as pictured). Next place a stability ball behind your “guard rails” so you can place your knees on it and roll into a balancing position. From here you are going to focus on staying in a balanced kneeling position on the ball. Once you have the basic balance down, implement a twist! Twist as far as you can on each side while being mindful of the goal of staying upright

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Stability Ball Butt Balancers - Set up a pair of equalizers to act as safety rails for when you start to lose your balance (as pictured). Next place a stability ball behind your “guard rails” so you can sit on the ball and balance on your butt! You want to take v-sit position but know that the goal isn’t to strictly hold a v-sit but to rather stay balanced on your butt as long as possible. Remember to use your legs as a balancing mechanism!

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BOSU knee balancers – Set a BOSU down on the floor with the blue side facing up. Kneel down on the BOSU with your knee in the center and your shin partially supported. Your foot should be hanging off and the goal is to keep your foot off of the ground the entire time. Balance for the allotted time in that position before switching to the other side. The goal is to be able to maintain that position without your feet touching the ground the entire time!

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1 Legged Wood Choppers on BOSU – Place a BOSU on the ground with the black side facing up. Grab a medicine ball of your choice in weight and hold it as you stand on the BOSU with one leg. Whichever foot you are standing on is the side where you are going to raise the ball with your arms fully extended as high as you can. Keeping your arms extended you want to bring the ball back down across your body towards the opposite side. Get as low as you can before going back up, remembering to keep your arms fully extended and getting as much of a stretch at the top as you can. Once the allotted reps are completed switch to the other side!

7th OYO Circus Workout

7th Week

Click on the photo of the workout to download the workout itself, the exercise reference guide, and workout tracking sheet!

This week you are tasked with revisiting your core in a major way! The goal here is to take more difficult movements requiring more overall total body usage and get you applying it on your own when maybe normally you wouldn’t attempt these balance endeavors. Every aspect of core is hit with this bad boy so have fun!

Click HERE for the previous 6 workouts!

Reference Guide

Processed with Moldiv

Elevated Plank – Utilizing a BOSU, step, bench, equalizer, or anything you can to raise yourself your feet off the floor you are going to do exactly that while maintaining a proper plank position (straight line from shoulder, to hip, to heel while keeping abs/glutes TIGHT). If you are not able to hold an elevated plank then simply hold a regular plank. The higher the elevation, the more difficulty!

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Function Crunch Raises – Grab a dumbbell (weight of your choice) or stability ball if the weight is too much and lay down on your back with your feet fully extended. Keeping your knees relaxed, heels on the floor, and arms above your chest you are going to crunch all the way into a seated position while keeping the dumbbell or stability ball aimed towards the ceiling the entire time. If not able to crunch into a full seated position simply go as high up as you can for each rep! Eventually you will be able to do the full crunch.

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Dip Position Leg Lifts – Utilized the Lebert Equalizers (a bench or ledge works nicely as well) get your body into a dip position while keeping your arms extended. From here you are going to start with whichever leg you’d like (you’re doing both eventually) and lift it as high as you can while keeping your leg fully extended. While you lift you want to consciously crunch your abdominals in the process to finalize that squeeze in your midsection. You’re going to do ALL ONE SIDE before moving on to the other. To make this hard, place your feet on a BOSU (blue side up).

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Full Length Cable Rows – Find the cable row machine and make sure the isolated hand grips are put on each cable pulley. Take a seat and rather than placing your feet on the outer foot pedals you are going to place your feet together on the CENTER platform. From here you are going to lean all the way back until you are lying flat while still holding on to the handles. Your arms are strictly the catalyst so try not to pull with them too much. Control your body on the way back up to the starting position and repeat! PS odds are you are going to be able to pull more weight than you think you can on this one so keep that in mind if the first set seems to be too easy.

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One Legged Side Crunches on BOSU – Standing on one leg you are going to place your fingertips gently behind your head (DO NOT interlock… interlocking your fingers promotes pulling on your neck and ain’t nobody got time for that), stretch the side of your body out that is NOT standing on the BOSU before squeezing your side by getting as close to touching your elbow to your knee as you can. Go back to the stretch and repeat!

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Swiss Ball Inch Worms on BOSU – Place your BOSU blue side down and stand on top while holding your swiss ball at the sides. Squatting down you want to place the ball on the ground and stretch as far into a full length plank as you can before pushing back to a standing position. IMPORTANT!!!! When you place the swiss ball down on the floor instinct is going to make you want to readjust your hands on the ball. DO NOT re-adjust because it won’t end well. Hold on to the sides and keep them clamped down as you roll out.

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Dual Cable Crunches – Grab a mat and place it on the ground in the center of the gym’s cable apparatus. Make sure the cable pulleys have the isolated hand grips on them and bring them all the way to the floor. Choose the weight of your choice on BOTH cable stacks. Now lie down on your back, bring the cables over your chest, and crunch upward! Be cautious not to strain your neck too much! Control on the way down and repeat!

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Dumbbell Plank Transfers – Grab a weighted dumbbell of your choice and get into a plank position with your feet set wide. Start with the dumbbell off to the side then while maintaining your plank reach out, bring the dumbbell to center, and extend it to the OTHER side. Each time you extended either arm outward that is one rep.

Michelle “Hulk” Huntley – The Legend Continues

Michelle “Hulk” Huntley – The Legend Continues

Michelle Bike

per•se•ver•ance
[pur-suh-veer-uh ns]
noun
1. Steady persistence in a course of action, a purpose, a state, etc. especially in spite of difficulties, obstacles, or discouragement.
2. Theology. Continuance in a state of grace to the end leading to eternal salvation.

Not everybody meets their future spouse ordering contact lenses over the phone, but Michelle “Hulk” Huntley isn’t exactly like anybody you’ll ever meet so it’s fitting that on June 1st, 1998 that was exactly how she met the love of her life. It was by cosmic chance that Owen, her husband to be and manager of the sales office Michelle was calling, picked up the phone the day that she called. Normally he didn’t answer the lines but if not for a shortage of staff that had everyone pulling extra duties then this story would have been finished just as quickly as it started.

Michelle, born and raised in Philadelphia (as made evident by her East Coast sass if you ever have the good fortune to talk with her) was simply looking to check into the latest method for contact lens shipping when she rang, but when Owen answered she couldn’t find herself able to pull away. When the phone call reached the hour mark it was clear that he wasn’t really looking to hang up all that quickly either. As they squeezed the last bit of stimulating conversation they could muster from the rousing subject of eye-wear advancement delivery Michelle and Owen exchanged personal numbers before finally calling the “sales call” quits.

“When I hung up the phone, I knew I’d found my husband.” Michelle said with the biggest smile I’d ever seen as she recalled the 1st time meeting Owen. She proved that her smile still had room to grow when she said “3 weeks later he left Florida and moved to Philly.”

“He just up and left? Job and all? 3 weeks, really?” I asked, surprised.

“Yup, June 25th was the day he came to Philly…” Michelle beamed as she stared off slightly, reliving the memory.

As I reveled in her memory and she soaked in the recollection, she was the first one to break the warm silence.

“My life is made up of June… I joined Rebel in June, did you know that?”

“Yeah, I’m seeing a lot of June popping its head up. The Universe has a way of talking to you, that’s for sure…” I said.

“Yup. June 1st, 1998 was the day of that phone call. June 25th was the day he moved to Philly. June 19th the next year we were married. June 10th, 2010… that was the day I lost him.”

* * *

            Growing up Michelle had 3 main aspirations that fueled her fire like a never ending propane tank; always be involved in sports, finish school, and become a Doctor. With a loving family and true East Coast determination Michelle attacked those goals like a warrior with a thirst for conquest and quench that thirst she did…

“Sports? What sport didn’t I play… My favorites were softball and bowling, but I played volleyball, basketball, competed in track and field, practiced Tae Kwon Do and did some fencing. You know when they were picking kids on the playground for teams? I was usually picked first or close to it, even over the boys. Some of them would be like ‘What? You’re gonna pick her over ME?’ and they’d be like ‘yeah, you’ll see…”

            She went on to explain that not only was she athletic, but she’d always been on the thicker side to boot which took away any “fragility” that could be held against her. It was a double edged sword though because that meant she always had to be doing something in regards to being active or she’d gain weight just by damn near thinking about it.

“If I had to pick a demon I’ve always carried with me, it’s my weight. I was picked on as a kid for being a little bigger and “straight laced” but it was ok, I knew it was my path in life to succeed. Even still, it was hard shopping in the little girl’s ‘pretty plus’ section because even as a kid you know what that means… Why can’t you just be pretty?”

            That love of sports carried over to college as she continued playing volleyball and softball at a high level. Her physical dominance was no match to her intellectual excellence, though. Spending a year at Philadelphia College of Pharmacy and Science before moving on, Michelle graduated with Bachelor’s degrees from Penn State and Temple, the latter coming with “Magna Cum Laude” honors! For a little added awesome let’s throw in the fact that Michelle became an EMT at 16 until the age of 30, meaning that in between practices, games, homework, studying, finals, and family she was literally saving lives the whole time.

“I’ve always been very patient. I didn’t really date or do much else, I was too focused.”

            Through her journey all the way up to meeting Owen and beyond, Michelle had experienced your standard hardships; tough financial times that make you scrape the couch for coins, battles with weight, adjusting to new jobs, moving away from family and feeling alone in a new place, and so forth… but throughout it all she persevered. She was careful to point out that she didn’t view any of her struggles as traumatizing but more so as standard fare.

“I didn’t have any significant tragedies growing up or anything, not more than the usual stuff. I just saw it all as a grind… you just gotta get through it. You have to keep going.”

           That mindset was tested when a year into Michelle and Owen’s marriage when she was diagnosed with breast cancer. Although in earlier stages, it was malignant and required a fierce battle ahead… When most newlyweds were still gushing in the “honey moon” stage of their marriage, Michelle and Owen were letting their loved ones in on the heartbreaking news, getting set for the first of nearly 20 surgeries, undergoing radiation therapy (and the baldness that ensued), and figuring out insurance policies.

“Owen was perfect through it all… He truly was a great man. We stuck by each other every step of the way, and there was only one thing that ever caught him off guard. It was Valentine’s Day, 2001 and I had been going through chemo. You can only hold on to your hair for so long till it’s gotta go, and that day was the day. When he came home from work I opened up the door with a smile, bald and all, and said ‘hey baby!’ He had this shocked look on his face and he kind of stuttered for a second… then he just smiled at me and all he said was ‘alright then…’ We were good to go after that!”

            It was 2006 when Michelle’s occupation brought the happy couple to California and subsequently away from family, friends, familiarity, and essentially everything they had ever known. After an aggressive treatment regiment, inevitable lumpectomy, and careful monitoring the cancer was held in check. With one blessing came another hardship however as being thrust into a whole new world was as difficult as you can imagine. Luckily they had each other and that meant there wasn’t a mountain too high to climb, river too deep to cross, or storm too harsh to weather on top of what they’d already triumphed through. They made a habit of rolling through the punches with grace and diligence… perseverance put into practice setting them up to endure any hardship thrown their way even when life tossed everything including the kitchen sink at them. After all, every survived experience is like a sparring situation getting you ready for your next fight and this transition to a brand new coast was simply the next step in swingin’ on. It wasn’t until 4 years later that the ultimate knockout rocked Michelle clear off her feet and did everything it could to keep her down for the count…

            It was March of 2010 when the second breast cancer diagnosis found its way to Michelle and Owen’s door step. No easier to deal with the second time around it forced the already intense treatment to be stepped up another notch. A lumpectomy was no longer an option as a mastectomy was now required if she was going to have a shot at making it to the next “round.” Michelle opted to go with a double mastectomy (“I wasn’t gonna be a ‘uni-boob’” she quipped) and made it through a little less voluptuous, but alive none the less. Amidst it all Owen didn’t bat an eye once. Even when complications arose from the surgeries and infections started to flare that man was there every step of the way. One such memory provides a perfect depiction of the superhero Owen ended up being through it all…

            On June 9th, Owen picked Michelle up from the hospital recovery room and safely brought her back home . He had the downstairs couch all set up for her to sleep since it was more comfortable that way for Michelle and proceeded to get her all situated for some much needed slumber. Once she was set, Owen tried nonchalantly handing Michelle back her wedding ring to put back on after she had taken it off and given him so as not to lose it while she navigating through her hospital day.\

“I told him ‘Nuh uh, that ain’t how you do it…’” she said with her trademark Philly sass, lighting up the same way she did when she was reliving the moment of meeting Owen for the first time.

“That’s when he smiled, got down on one knee, and slipped the ring back on my finger properly and kissed me like he was supposed to. He said he loved me, I said I loved him, and I watched him go upstairs with the promise we’d see each other in the morning.”

That was the last moment Michelle and Owen ever shared together.

“I knew something was wrong when I woke up in the morning and things just didn’t feel right.” Michelle shared. “I was an EMT for a long time and you learn to read situations like that…”

            As soon as she stepped foot in their room Michelle instinctively knew Owen had passed. She tried in vain to resuscitate him after dialing 911 but in the back of her mind she knew it was already too late. Three months after her second cancer diagnosis and resulting surgeries Michelle was now unexpectedly on her own. Although her family was there every step of the way it was hard not to feel stranded and alone in what was still a relatively unknown home front. She’d lost her rock when she needed him most… It was now her duty to learn how to make it through life in California without her best friend, deal with the cancer (14 surgical procedures in the matter of a year and a half to put it in perspective), and continue to put one foot in front of another no matter what.
Weight was already an issue before the steroid-based treatments (on top of everything else) ballooned Michelle up to her heaviest weight at 352 lbs.

“It was hard because I never associated with being that person… in my mind I was still that really athletic and curvy chick with nothing I couldn’t do, and that wasn’t true anymore…”

            About a year and a half had gone by since June of 2010 and Michelle was still looking for her ladder out of the hole she’d found herself in. As time marched forward life’s obstacles started shifting from battling cancer and dealing with the loss of her husband to putting more focus on getting rid of this newfound weight. Surviving cancer and the loss of Owen were defining moments for Michelle that would travel with her every moment from here on out, but it was time to take her life BACK rather than merely float through it numbly. That’s when the Universe delivered an angel of a messenger…

            Tami Larsen, an original Hulkster/Rebel since 2009 and working at the Dental office Michelle had an appointment with one fateful day early 2012 happened to be that very ladder Michelle was searching for and although I want to go with the cliché “and she didn’t even know it” the phone call I got from her indicated otherwise. You know how certain things stick with you for some peculiar reason even before your brain is able to register it as significant? That was the case with Tami’s phone call;

“Hey! I met someone that would be PERFECT for Hulk… Her name’s Michelle and you wouldn’t believe what she’s been through… She’s coming off a lot of surgeries, dealing with cancer, and she just lost her husband. She’s trying to get back on track and I told her to call you.”

            It took 2 months from that day for Michelle to give me a call. In her words she was “weak, hurt emotionally and physically, and needed to offload. It took me 2 months to make it happen and pick up the phone.” After talking with her for almost 40 minutes on my front porch (she is definitely blessed with the gift of gab!) we got her all good to go for the next challenge that was about to start… in June.

            It was in the office at the gym when the nickname “Hulk” was first bestowed upon Michelle. For those of you aren’t familiar with the Fitness Rebellion in our neck of the woods, it used to be “Team Hulk” before I was simultaneously selected to be an Anytime Fitness ambassador for a “Rebellion” being started (1 of 50 from all over North America) and served a cease-and-desist from Marvel. Due to my lacking belief in coincidences I believe the Universe had a plan and in this case it was giving “Hulk” a new identity and spirit like a phoenix rising from the ashes. Well, it was smack dab in the middle of all of this when Michelle got herself signed up for the beginning of her Rebel journey. At the time everyone who wasn’t a member of the gym initially was input in the computer with “Hulk” before their last name so the office folk knew they were one of “my people.” When Michelle “Hulk” Huntley appeared on the screen we both thought it had a pretty snazzy ring to it… Little did we know it was symbolic of not only who she was going to become but more so who she had always been all along…

            “Hulk” means the world to me not because I’m a fan of the comics and think it’s cool (that is just a bonus) but because of what he represents. We ALL have a beast inside lying dormant until provoked… Do we let it out or stifle it? Everyone knows what being stuck between a rock and a hard place feels like, but how do you respond? Do you submit and cower or do you Hulk out and Hulk smash? If you can’t excel with talent then triumph with effort, and that’s what the Hulk is… Raw effort that doesn’t always look all that pretty but NEVER gives up without a fight… Since Michelle joined up with the Fitness Rebellion a little over a year and a half ago from this write up she has exhibited every bit of that and more. For starters, she’s lost 73 pounds and counting since that day she became the ONLY person I refer to as “Hulk” (fun fact: she bowls with a 15 pound ball so for every 15 pounds she loses she views it as a “strike”). Her very first challenge she earned the coveted “MVH” given out to the “Most Valuable Hulkster” on each team. It’s essentially our Fitness Rebellion’s hall-of-fame induction when you earn that title. 3 completed Rebel challenges later she became the 4th overall recipient of the “Hulk Legend” award. Unlike the “MVH” title this prestigious title is NOT guaranteed to be given out and is only awarded when it happens. The criteria is simple: intangibly representing every aspect of being a Rebel in every way which means never giving up no matter what, upholding the “Rebel Code,” and supporting everyone around you with the heart of a lion in the process. It’s not about being perfect, it’s about being a leader of love internally and externally in a way that history books make note about. Michelle has been forever written into the Fitness Rebellion history book and we’re just getting started!

            To see Michelle work and “be” is like watching genuine magic. She doesn’t have an ounce of quit in her body and doesn’t accept it from anybody else around her either. Her severe asthma, residual surgery aftermath, and built up bodily limitations leave her needing to modify most exercises and it’s THAT VERY MINDSET that has made Michelle a Legend and a defining example of what “never giving up” truly means. If she can’t do something, she finds a way to do it anyways. “All or nothing” doesn’t exist anymore and in its place is the infinitely more effective “do something.”

            “I’m no different than anybody out there. It can always be worse. I mean, I’ve survived 2 bouts of cancer, the loss of my husband, almost 20 surgeries, and more… but I’m alive. I have to take care of me because no one else is going to. It starts within.”
Forever humble through every moment Michelle is the type who you’d never know the accolades she’s achieved because she’d never tell you. Just the same she’ll shrug off what she’s been through as tough but noting that “there are other people out there who have it way worse… We’ve all got a story.” She’s quick to point out her parents as 2 of her most inspiring and shining examples of perseverance that showed her the proper way in handling the tribulations life slings at you. She’s just as speedy to point out that she wouldn’t have made it without her faith, either. The common denominator being she points her finger everywhere else but her when it comes to how amazing she is yet she said it best herself… it starts within.

            “If you try to plan it won’t happen, but you can prepare the best you can. I do what I can control and accept what I can’t. I’ve got faith that where I’m supposed to be, I’ll be and that what I’m supposed to do, I’ll do. You’ve got to take it as it comes. It’s all about your mindset. Things will always be tough, and it’s ok to have your moment… but buck up when its time. You’re not going to make it if you don’t keep marching on.”

            When Michelle and I first sat down I asked her what she wanted the tone of her story to be. I explained that these stories are THE most viewed component of Timetorebel.com, often garnering thousands of views in the first week alone due to the Facebook shares, retweets, and the Fitness Rebellion’s official Facebook page carrying the story as well… What did she want to say with such a dynamic platform? I wanted her to think about what she was hoping people will take away from her journey and apply to themselves. After a brief pause as she pondered a proper and scholarly answer, she looked at me and said one simple and definitive word I will from here on out always associate with Michelle “Hulk” Huntley;

per•se•ver•ance
[pur-suh-veer-uh ns]
noun
3. Steady persistence in a course of action, a purpose, a state, etc. especially in spite of difficulties, obstacles, or discouragement.
4. Theology. Continuance in a state of grace to the end leading to eternal salvation.

As of the publishing of this story Michelle has lost 102 lbs and counting!

As of the publishing of this story Michelle has lost 102 lbs and counting!

6th OYO Circus Workout!

6th Week

Click on the photo of the workout to download the workout itself, the exercise reference guide, and workout tracking sheet!

This week the 6th OYO workout works you from top to bottom while utilizing all of your assets; strength, functionality, endurance, and balance. Remember that most of the achievement is in the struggle so if it’s burning it’s working! Feel free to message me if you have any questions (or hit me up at the gym yo!)

Click HERE for the last 5 OYO workouts!

Reference Guide

Set up for Lateral Jumps Lateral Jumps

Lateral Jumps on Pull-Down Machine – 2 things you need to do immediately before getting started: make sure the short handles are attached to the pull down machines AND that you have ALL of the weight selected (don’t worry, you’re not lifting it J). Once that’s done place one foot on the seat with the other to the side. Using the handles to pull yourself you want to simultaneously jump up to the other side while transferring feet. Use the handles to control your body on the way down as well as getting a really good stretch so you have more spring! Get as much jump as your body will allow and go as fast as your body is able!

Dumbbell Sumo Squat Hold

Dumbbell Sumo Squat Hold – Imagine a wall-sit but a tad bit more difficult. Choose a dumbbell weight that works for you knowing that grip strength will play a role! Once you have your weighted dumbbell of choice take a wide stance with your feet, squat down with the dumbbell while holding on to the sides of it, and hold that squat! When gripping the dumbbell make sure you have your fingers all the way spread out (as pictured) so as to utilize the entirety of your body when holding it. You also want to make sure you keep your head up and chest proud the entire time so your body is in proper position. Go down only as far as able while still maintaining proper form.

Rope Machine V-sit Pull-Downs

Rope Machine V-Sit Pull-Downs – Make your way to our “MARPO” Rope machine and set the difficulty anywhere between 5-7. Once down take a seat on the bench and get in a v-sit position (feet off the ground, abs tight, balancing on the bench). For a lot of you your back will start screaming at you so if that is you do this exercise with your feet on the ground. Once in position you are reaching up as high as you can and pulling down as fast and hard as you can alternating each arm as quickly as possible. There is a timer on the machine itself so keeping time count is easy on this one!

Weighted Leg Lift Crunches

Weighted Leg Lift Crunches – Lay down on a mat with a barbell weight of your choice. Keep the bar extended over your chest with both legs all the way extended. One at a time you’re going to alternate lifting your fully extended leg as high up as you can while trying to touch the bar to your foot in a crunch movement.

Pull-Overs (Cable)

Cable Pull-Overs – Take a rope attachment and place it on a cable apparatus of your choice while making sure that cable is as high as it can go. Once in position choose the weight appropriate for you, grab the handles, and take 2 steps back so that you can stretch forward at the waist while still keeping tension on the cable. Once all the way stretched out while leaning forward at the waist (trying to get your back closer to parallel with the floor) you’re going to keep your arms fully extended (don’t lock your elbows!) while pulling the ropes to your pockets (or where pockets would be). If you have to round out your back (meaning your chest isn’t out and proud at the end of the movement) then you have too much weight selected. Go back to the starting position while consciously stretching your back out in the process. Repeat!

Perched Rows

Perched Dumbbell Rows – Select a dumbbell weight of your choice and grab a bench, high step, or plyo box so you position your  body in a wide stance push-up position with one arm on the bench and the other arm hanging straight down towards the floor. Maintaining the plank position you want to pull the dumbbell up in a “row” movement before stretching it all the way back down. Do all your reps on the side of your choice before repeating on the other side!

Squat-to-Press (Cable)

Cable Squat-to-Press – Utilizing the center cable machine in the center of the free weight area you want to make sure both cable attachments have the short grips on them and they are all the way to the ground. Select the weight that works for you before grabbing the handles, curling them up to your shoulders (and keeping them there), squatting, and then pressing on the upward end of the squat. Lower the handles while you go back to the squat and repeat!

Roman Chair Knee Lifts

Roman Chair Knee Lifts – First off when position yourself in the roman chair you want to make sure that you are NOT leaning all the way back on it but rather keeping your shoulder over your elbow for maximum efficiency and functionality. Remember you have platforms you can place your feet on for a break if you start to slip. Once in proper position simple go from having your legs hanging straight down to bringing your knees up as high to your chest as you are able and then… Repeat!

Stability Ball Jack Knifes

Swiss Ball Jack Knifes – For this exercise you want to get into a plank position with your legs on a stability ball and arms straight. From here you want to drive your knees forward while doing your best to raise your hips towards the ceiling in the process. If your body doesn’t agree with this movement do your best to hold a plank with your legs on the ball and maintain it with no movement.

- Ringmaster8