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!

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

 

The 5th OYO Circus Workout!

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

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

The 5th OYO workout brings us back to where we started… LEGS! Since this week has only one COMMITTED workout (that happens to be legs on Tuesday/Wednesday) I chose to double down on the lower body to get the most bang for your buck! I advise you don’t do this workout within at least 1-2 days before or after your Rebel boot camp day to make sure you allow maximum recovery.

Integrating a modified Rebel X 360, drop-sets, and a new “10X10” format you have even MORE of a chance to dig your deepest, Rebels! AhhhOOOO!!!

Click HERE for the previous 4 workouts!

Reference Guide

BOSU Squats

Set your BOSU down with the black side facing up and step on by pinning one side of the BOSU to the ground with your foot allowing you to swing your other foot to the other side and even yourself out. TADA! You’re in position! From here make sure your feet are as even as possible and commence to squatting! Remember to keep your head up, try not to let your knees go too far forward, and push your hips backward while keeping your chest out like you’re going to sit in a chair. If you’re not accustomed to balance work then it’s going to be a bit shaky at first but as long as you keep at it that shaky feeling will go away!

Step-Ups

Set up a bench, plyo box, or stepper (steppers with levels are great for controlling the height of your step up if you need it a bit shorter) and place one foot in the center of it. Keep your heel down as you step all the way up on one leg while doing your best to STAY on one leg (working your balance). Control yourself on the way back down, land as softly as you can, and repeat! 

Walking Lunges

Pick a space or lane where you can lunge forward for a stretch so as to get some mobility out of this one. When stepping to lunge make sure that you step far enough out where your back heel comes off the ground and you have to balance on the ball of your back foot. Focus on bringing your back knee straight down before simultaneously lunging up and stepping forward, repeating the process. 

Leg Extensions

To set the leg extension machine up to your body’s specifications you want to focus on 2 things: the knee pivot point and the shin pivot point. When you set yourself up in the chair the knee pivot point is the black circle on your left next to your left knee. You want your knee and that black circle to line up. If you are too far forward or backward you want to adjust the SEAT BACK by bringing your left arm behind you, pulling the seat adjustment pin straight outward, and adjusting the seat back until your knee is in proper position when seated comfortable. As for the shin pivot point that is what controls the pad on your ankles and is adjusted by the pin at the base of the pad with a “S, M, L, XL” setting. Pick which one is most comfortable for you when doing the leg extension (you might need to stop to adjust and that’s ok).Once all set you simply extend your leg at the knee and squeezes your quads (tops of your thigh). Lower and repeat!

Wide Stance Kettle Bell Squats

Select your desired kettle bell (you can flip a dumbbell on its side and use that if you want a heavier weight than what is available) and stand over it with a wide, toes out stance. Pick up the kettle bell and let it hang straight down. Your arms are merely the vehicle for the weight so they should hang straight down the entire time. When you squat make sure that the trajectory of the kettle bell is straight up and down. Keep your head up and chest out while making sure your knees stay directly over your feet. Get as close to a 90 degree angle from shin to hip as you can, clench your butt muscles at the top of the motion, and repeat!

Stiff Legged Deadlifts

The nature of this exercise is to strengthen your hamstrings (back of your thighs) through dynamic stretching. Your lower back is a major part of this exercise as well. You’re going to start by selecting your desired dumbbell weight, let the dumbbells hang at your side, and take a shoulder width stance with your feet. Bending at the waist you’re going to let the weights pull you towards the floor while simultaneously focusing on getting a stretch in your hamstrings. To do this you must keep your legs fully extended but do NOT lock your knee! There is a difference between full extension and locked joints. If you feel a nice stretch in your hamstrings from stretching forward then go as far down as able (don’t force it!) and then keep those very same muscles engaged when you stand back upright. Repeat!

Side Lunges

Take a very wide stance and start on whatever side you want. The goal is to extend one leg fully while bending sideways away from the extended leg. You want to focus on a stretch in your inner thigh while getting as low on the “bended knee” side as you can. Stand all the way back up while maintaining your wide stance before stretching to the other side. Repeat! Add dumbbells or a barbell for an added challenge/stretch

Calve Raises

Find the leg press machine and make sure the seat is as far up as it goes by pulling the pin out from under the seat and moving accordingly. It can be a bit touchy at times so keep at it and you’ll get it! Once you’ve selected your desired weight place the balls of your feet at the bottom edge of the platform with your heels hanging off. Extend your legs so all the weight is rested on your toes. From here, let the weight push your heels down so you can get a really good calve stretch before reversing direction and raising as high up on your toes as you can. Repeat for allotted rep count!

– Ringmaster8

4th OYO Circus Workout!

4th Week

Click the workout photo to download the workout, reference guide, and tracking sheet!

It’s time to put culminate the last 3 weeks in this total body workout. Your foundation and balance will be tested as you continue to dig deep, Rebels! AhhhOOOO!!!!

Click HERE for the last 3 OYO Workouts!

Reference Guide

Cable Adjustment Instructions

You will come across this cable apparatus and others like it on your future health journey so I figured some handy instructions for those who aren’t acquainted yet would come in handy.

Seatless Seated Cable Rows

Adjust the cables so that they are around the height of your waist. Find the single hand grips as picture above and make sure they are attached to the cables. Select your desired weight (it may take a few tries) and take 2 big steps backward with the handles. From here, take a seat with your arms fully extended, stretching out your back. Maintain your seated position as you pull back and squeeze your shoulder blades together. Get a good stretch as you let your arms go back to the starting position and repeat!

Cable Chest Press

Adjust the cables so that they are at mid-chest height. Bring your hands up as shown in the 1st photo of the above picture and take 2 steps forward as showcased in the 2nd photo. Maintain your balance and extend your arms all the way out, squeezing them together at the end of the movement while keep your hands at mid-chest height. Bring back to starting position and repeat!

Push-Up w- Alternating Limb Lifts

Get in a push-up position only make sure your feet are in a wide stance. Once in position you’re going to do a standard push-up only as you come up you’re going to extend one opposing arm and one opposing leg as high up as you can while still maintaining your balance. Revert back to push-up position, do another push-up, and switch to the opposing limbs. Alternate back and forth and repeat!

Flamingo Flex CrunchesGrab your BOSU and dumbbells again only this time you are standing in the center of the BOSU on one leg. Start with whatever leg you want on top of whatever side of the BOSU you need more practice on. Next you’re going to bring your dumbbells up in a “flexed biceps” position while keeping your elbows at shoulder height the entire time! With your leg that is NOT on the BOSU you are going to fully extend it behind you (while staying upright) and then bring your knee back up towards your chest while squeezing your abdominals. Once all repetitions are done, repeat on the other side!

Kneeling BOSU -T- Twists

Set a BOSU on the ground and grab a couple of dumbbells that match your ability on this one. Take a kneeling position and balance with your feet of the floor. With your arms fully extended at your side you are going to rotate at the torso as far as you can each side (each side you twist is one rep). Focus on the stretch in your midsection as well as keeping your dumbbells at shoulder height.

Wall-Sit w- Zottman Twists

Hold a wall sit while keeping your dumbbells in a bicep flex position. Continuously rotate your palms from downward to upward the entirety of the wall sit.

TRX Leg Lift w- ExtensionPlace your mat underneath the anchor point and lay down on your back so that your hands can press down on the foot cradles with your arms fully extended. Raise both your legs directly above your hips and while pressing down on the TRX straps for leverage elevate your feet as high up towards the ceiling as you can. Control your body and legs on the way back down, then repeat!

TRX Jump Squats

Make sure the straps are as long as they can be and sandwich the TRX straps between your arms and body with your back to the anchor point while resting your weight into the handles (this should be “comfortable” for the most part). Get your feet as far back as comfortable and go through a squat motion while staying on your toes. Using the TRX for support you’re going to extend your squat into a jump forward then quickly jumping back to the starting position. Repeat!

Lunge Punches

Take a stationary lunge position (one foot forward the other stretched behind you balanced on your toe) and then proceed to put your dukes up like you’re ready to start boxing. From here bring your back knee straight down in a standard lunge and then as you come up, punch across your body with the arm that’s on the opposite side of the foot that’s forward. Make sure to fully stretch out your punch to engage as much of your body as possible. 

– Ringmaster8

3rd OYO Circus Workout!

3rd Week

Click on the photo of the workout above to download the workout, reference guide, and tracking sheet directly to your phone, tablet, or computer!

Seriously, I couldn’t be more proud as the OYO workouts are not only getting DONE but everyone is helping one another, doing their best, and we can hardly keep up with all the packets flying off the shelf by people NOT doing this challenge and still wanting to work out like a Rebel!

CLICK HERE for the last 2 weeks of OYO workouts!

Reference Guide

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You can do this one in standard push-up position or kneeling, whichever your body can handle. Do a push-up, and at the bottom of the motion reach your harm out and touch as far away as possible before bringing it back and completing the push-up. Alternate each side.

Dips

Find a bench, ledge, or chair that you can leverage yourself on to get this one going. Take a seat and place your hands shoulder width apart on the edge of where you’re sitting. Support your weight on your arms as you bring your hips off where you are seated before lowering your body as low as you’re able while bending at the elbow. Push your body straight back up and repeat!

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Be sure to keep your abs tight, stance wide, and stay on your toes. Do your best to keep your arms parallel with the floor, but don’t OVER squeeze and strain your neck or back.

Start with 2lb dumbbells and work your way up from there. If you can’t fully extend your arms without them dropping to the floor at the end of the movement, then the weight is too heavy.

Cable Rows

Locate the cable row machine and select the weight you feel comfortable with. Grab the handles (any hand grip that has your palms facing each other when they’re holding it), take a seat on the bench, and put your feet in the designated spots to the side of the bench. Keep your core tight and pull your arms back while squeezing your shoulder blades together. Careful not to shrug your shoulders upwards into your ears (very common so be aware!). As you let the weight back down make sure to get a full stretch in the arms before pulling back again and repeating!

Cable Triceps Extension

Locate the cable machine and rope grip (as pictured). Some cable machines have adjustable pulleys so if that’s your club then learn how to adjust the pulley up and down. The ultimate goal is to get the pull all the way up so you can grab the rope attachment with both arms, standing with a stable shoulder width apart stance, and extend your arms all the way downward while allowing minimal movement in the elbows. Control the weight back up and repeat!

TRX Chin Ups

Make sure your handles are SUPER shortened and you have your BOSU underneath the anchor point. You want the handles to be short enough so you can sit on the BOSU securely with your feet extended in front of you while still holding on to the handles with your arms fully extended. Keeping your feet flat on the ground (easier) or staying on just your heels with your legs fully extended (harder) pull yourself as high up as you can while keeping your hips level directly underneath your shoulders. Lower yourself with control and repeat!

TRX Curl to Shoulder Press with Squat

Grab only one of your dumbbells with one hand and only one of the TRX straps with the other. Walk into the handle so you are facing the anchor point with your body square and tension on the strap. Keep your dumbbell hanging at your side while using the TRX not only for keeping form but to help pull yourself back up as well. As you come back up curl the dumbbell then do a shoulder press. Bring the dumbbell back down as you squat back down then repeat!

IMG_0943

This one should be done kneeling by EVERYBODY. Not because you studs and studettes can’t handle it, but because the goal is complete triceps isolation (as much as possible anyway with a push-up). Remember to keep your elbows in at your side, body in a straight line from knee, to hip, to shoulder (no butts in the air!) and push from the heel of your palms.

– Ringmaster8

The Circus Has Arrived!!

IMG_7320

On Sunday, February 16th the 15th Rebel Transformation challenge officially commenced. Under the big top were clowns, ring masters, spray painted super hero uniforms, goodie bags, and shovels ALL overflowing with motivation and inspiration. To stoke the Rebel flames, I put together 2 video projects that kicked off orientation…

The first video I compiled over the last few weeks by collecting videos from all around the country (including our Northern neighbors!) and piecing them together as the catalyst to our Cirque de Rebellion. The goal was to showcase the magnitude of the Rebellion and create a moment to draw from when you’re feeling your least motivated… You’ll always have this video to come back to when you need a reminder of the Rebel name you carry on your back and that you can do ANYTHING!

The second video was a glimpse into the “stage” being created for this circus. A lot of prep work when into this experience and this is an inside look into the creation of it all. With the stage being set it’s your turn to create some magic now…

– Ringmaster8

Big Top Battle: Cirque de Rebellion SIGN-UPS

Big Top Battle: Cirque de Rebellion

A transformation challenge by way of the Circus is coming to Santa Rosa, CA on February 16th! All sign-ups go through this page, so until you’ve filled out the form immediately following this paragraph, you aren’t signed up yet ;). This is how I keep organized the number of participants, contact information, shirt sizes, and various other means for running this Rebellion. Payment, however, goes through the gym so wait until you step foot in the arena to put down your duckets!

Every single detail set to be released on this challenge can be found on this post. Read on passed the sign-up form for all the details regarding price, days/times, measurements/fit tests, orientation info, and new additions to this challenge!

For good measure, if you haven’t partaken in a Rebel challenge before, this video below will give you a better understanding of the journey you’re about to go on

SIGN-UP!

Details!

First and foremost, to get the full and intricately detailed scoop on measurement day, fit tests, orientation, and the dynamics/importance of all of that in relation to the Rebel challenge, CLICK HERE. Seriously, it’s all there. Every answer to any question you might have on any of those things. Plus, at the bottom of that link is a complete break down and analysis of the pricing structure, so your questions and curiosities are answered there, too!

The details below are the “quick specs.” Again, if you want full breakdown of measurements, fit tests, orientation, and pricing structure CLICK HERE!

Cost:

$325 for Anytime Fitness members
$400 for 1st time participants who aren’t members
$500 for RETURNING Rebels who would like to forgo getting an Anytime Fitness membership
($25 discount per person if coming out of the same household)

Team meeting days/times:

Tuesdays@7PM/Saturdays@10AM
or
Wednesdays@6PM/Saturdays@12PM

Important dates:

 

Orientation is going to be radioactive!

Orientation is going to be radioactive!

Blacklight Orientation – February 16th @1:30PM with boot camp to follow at 3pm for EVERYONE!
(ps this day is MY BIRTHDAY!! ALL I WANT IS FOR AS MANY PEOPLE TO BE THERE AS POSSIBLE! SHAMELESS!!!!)
Starting Fit Tests – 2/18 & 2/19 (Tuesday & Wednesday)
Starting Measurements – 2/22 (Saturday)
Mid-point measurement day – 3/29 (Saturday)
Final day –5/3 (Saturday)

Things to get excited about:

– In addition to 2 meeting times a week, you will be given a THIRD workout by me for you to complete on your own time that will directly correlate with the workout week we have in Rebel. For example, if we were to do an upper body day and a lower body day one week, then the workout I’m going to give you will be something along the lines of a core (or perhaps balance…) workout. Each 3rd workout completed is a point! Which leads me to…

– Return of the battle challenge! This is the Human Cannonballs vs the Lion Tamers baby! A point system will be in place where by the end of the challenge the team with the most points, wins! What do you win? You’ll find out on February 16th… Things such as going to orientation, bringing a friend with you, bringing friends on designated days, dressing up for the themed workouts, doing extra classes at the gym, and much more gain points as a weekly tally will keep everyone in the loop as to where the teams stand! Also, this marks the 3rd battle challenge done in the history of Team Hulk/The Fitness Rebellion! CLICK HERE to watch the slideshows from the last battle challenge to preview/relive the experience!

– A circus photo shoot to be announced once the schedule is released!

– A Tough Mudder style obstacle course going down in “The Yard!”

– Return of the showdowns!

– Custom Rebel shirts as awards for best dressed on theme nights!

– Each team will be getting their OWN soundtrack (2 albums total), logo, shirt design, shovel, and “symbol.” Each of those things will encompass the heart and soul of your troupe whether that be the fierce Lion Tamer or wild Human Cannonball. 

– Special guest instructor!

– Special guest wrap party attendees!

– All new themes!

– I bought a brand new 3D-ready projector specifically to be able to present awesome video projects during workouts and unveil the team songs in epic fashion so you best believe some cool stuff is goin’ down with that!

– New fit test format!

Of course there’s more to come, but for now…

HCB vs Lion Tamers

Come gather around folks, step right in…

– Ringmaster8

Rebels Made of Brick – The Slideshow Experience

Puzzle Message

At the end of every challenge, a slideshow is presented depicting the adventure each Rebel just got done experiencing. Set to the music that over the last 3 months has come to be more powerful than just a simple song, each picture is a memory frozen forever. A story to be told with fondness, fatigue, and growth at the heart and soul of it all. I hope you enjoy watching the journey these Rebellious love soldiers trekked upon, and if all goes well you might even find a little bit of inspiration…

We are the bad news bears. The self proclaimed rejects and defects; puzzle pieces with unique edges that when brought together complete a grander picture. We are the Rebellion. We are here.

Full Slideshow:

To get the full slideshow experience with about 10 minutes of extra video footage and secret Rebel cameos, watch the full slideshow above. If you’d like to jump to a certain section of the slideshow without the bonuses in between, feel free to choose which segment below (they’re in order of start to finish)!

click on the banner for more information on the Fitness Rebellion!

Welcome to the Rebellion…

Beyond Emerald City: Slideshow Sneak Preview

At the end of every Rebel transformation challenge we have a wrap party where everyone celebrates together in true Rebellion fashion. We happen to be having our 13th party commemorating “Rebels Made of Brick: Beyond Emerald City” which EVERYONE IS INVITED TO (message me for details) on Saturday, November 2nd!!  Every Rebel that participated gets their own personal award and before/after certificate. The top inch loser, body composition loser, and fit test performers also get honored. A slideshow depicting the 3 month journey is presented before these all take place…

It is tradition for me to give a sneak peak of that slideshow in the days leading up to the party. This is that sneak peak 🙂

– Rebel8

Rebel Winter Rescue

Promo

Rebel Winter Rescue!

If you’re searching for the details on the 14th Rebel challenge starting in mid-November then you can close your Google maps app because you have arrived at your destination. I’m going to give some hard facts below, but first I want to address the focus of this challenge and what differentiates it from a “traditional” Rebel challenge.

The holiday season can be a hectic, stressful, wallet-depleting segment of our lives that can feel like being swept up in a tornado with no sign of stopping until after the 1st of the year. Thus it makes it easy to put yourself on the back burner and give in to the holiday anxiety by doing what we have all done at some points (or are currently doing now) in our lives; we succumb to laziness, throw good eating choices out the window in anticipation of “I’ll start making better decisions when all this craziness dies down,” and use the weather as an excuse to skip everything but holiday parties and marathon shopping. Trust me, I’ve been there. With Rebel Winter Rescue, the mission is to not get caught in that landslide. Subsequently, there will be no weekly weigh-ins or before/after photos and measurements. There WILL be a fit test however so we can have a measure of success for the 2 months we’re going to survive together, only it will be a little bit different than done in the past.

The goal will be to kick some major ass in the health and happiness department Rebel style… That means chants before boot camp, sound offs, spray painted shirts, themed workouts, and some extras that are yet to be announced (like the incorporation of Anytime Health that will work highly in your benefit). Since weekends tend to be spoken for starting on Friday for most people during the holidays, there will be no weekend boot camps for this challenge. All boot camps will be held during the middle of the week in the evening (6pm/7pm) with BOSU getting moved to Saturday morning (so you’ll still have a weekend option along with the work-it circuit class that morning as well). We’re going to make it past Thanksgiving, Christmas time, and the new year together as… wait for it… one team! Because, you know, one dream and all :).

One final twist… Since we’re Rebels and we help others do amazing things while WE do amazing things we’re going to make the holiday season a tad bit brighter for many people the only way we know how; by bonding together. Every other week, we will be doing a different benefit drive starting with food, then toys, followed by clothes, and concluding with living essential items for The Living Room. More details will be given as we go, but for now know that everything raised and donated will be going towards locally organizations/families in need. It will all be raised by the community for the community.

Details

Start date: November 16th. Fit Tests! This will be the only Saturday other than the end where we will meet. End date: January 11th. Fit Tests! Days and Times meeting: This one depends on whether there is more than one team or not. If more than 30 people want to sign up, there will be 2 teams. If less than 30 people want to sign up, there will be one team. If the only way you can sign up is if the 2nd team day options are available, then still fill out the sign-up below and note that in the comments section so I can keep you in the loop :). To make all of this work, I need to stick strictly to the timetable below. If you’re looking to get on the 2nd team, that means recruit, recruit, recruit! CUTOFF IS NOVEMBER 2ND! NO MORE SIGN-UPS PAST THAT DATE!

If 1 team: Every Tuesday at 7pm and every Thursday at 6pm.

If 2 teams: 2nd team will meet every Monday’s at 7pm and every Wednesday at 6pm.

Cost: There are 3 different costs here. One for Anytime Fitness members, one for 1st time Rebel challengers who are NOT currently Anytime Fitness members, and one for returning Rebels who want to do the Rebel challenge but don’t want to sign up for Anytime Fitness. Please understand that the cost difference is to make it equal to those who are Anytime Fitness members and pay monthly dues. It wouldn’t be fair for a club member to pay for gym dues and do the challenge while you pay the same amount they do to do the challenge while paying another gyms dues or simply not paying anything at all. If you are not a member but sign up before or during this challenge, then you will pay the lowest cost.

Anytime Fitness Members: $200

1st time Rebel challenge participant: $275

Returning Rebel challenger but not getting membership: $400

Cost due date: At least half your payment down BY NOVEMBER 16TH and the rest paid BY JANUARY 11TH.I will be strictly enforcing this unless we have a conversation prior with any circumstances that I promise I will be understanding of. I find myself often times getting burned on payments, thus the emphasis this time around. I thank you for your understanding. Like I said though, if circumstances need to be a bit different for you, I’m all ears and would love to work with you!

Colors: Purple and Orange

Schedule: To be released before the start of the challenge

Party: TBD

There will be more info given in the near future, but for now I want to get the sign-ups started! I promise some awesome stuff will be packed into this bad boy, including some surprises I’m aching to announce but for the sake of the special I’m holding it in :). If you’d like to take part, then you know what to do…

Sign-Up!

AhhhOOOOOO!!!!

– Rebel8