Fitness Rebellion XXXI – Fall Elevation: THE SIGN-UPS!

 

Fitness Rebellion Presents:

REBEL XXXI – Fall Elevation


Begins: August 27th (Monday)

Ends: November 3rd (Saturday – Wrap Awards Ceremony)

Times: Every Monday @ 6:45pm & Wednesday @ 6pm

Location: Anytime Fitness (2885 Santa Rosa Ave.)

Cost: $225 (Payment plans not a problem! Additional costs for non-Anytime Fitness members)

– Twice-a-week indoor workouts
– Outdoor group workouts, hikes, & events (optional)
– Measurements (optional)

– Fit Test (Brand New)
– Custom Shirt (handmade for you with your own personal design!)
– Themed workouts (including BLACKLIGHT)
– Return of the “MVH, Unicorn, & Legend” Awards
… and more!

Time to sign up!

❤ Rebel8

Rise 2 Fall: The Movie

Want to see what a “typical” Fitness Rebellion challenge consists of? Check out:

Rise 2 Fall: The Movie

❤ Rebel8

FRN2 – Fitness Rebellion Heroes: The Movie

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Fitness Rebellion Heroes: The Movie

40 Fitness Rebels got together the summer of 2015 and took a trip to fitness Wonderland. This is that story broken apart into 8 chronological (mostly) chapters. Through this roller coaster of a journey 3 things have been constant and true… There is always an adventure to be had, a lesson to be learned, and a shoulder to lean on when you participate in life. So do it. Dare to grab life by the chutneys and demand the happiness you deserve.

Or dont… it’s up it you.

Rebel8

Fitness Rebel Nation!

FRN 2

Fitness Rebel Nation

The past 6 years have brought with it an illustrious history when it comes to the Fitness Rebellion and the transformation challenges (you can listen to, watch, and read all about it here, here, and here). We’ve lost a LOT of weight, inches, and sweat over the years but way more important has been the health gained, fitness conquered, happiness achieved, unforgettable memories made, and money for charity we’ve raised! Throughout all the incredible journeys the Fitness Rebellion has been on we’ve rocked, rolled, and kicked some major ass through many amazing adventures all in the name of health and harmony… and it’s time for a new one…

FRN 3

For the 1st time ever the upcoming Rebel challenge is going NATIONWIDE! No matter where you are at you will be able to participate in the upcoming 3 month challenge we are about to embark upon beginning FEBRUARY 15TH! The goal of this challenge will be to push ourselves a healthier place, support one another in the process, do epic things, and have a great time throughout. It’s about more than just taking your body back… it’s about taking your hear and soul back too! If you watch this video you’ll experience exactly what I’m talking about…

Breakdown:

Cost: $125
(paid via online invoice sent to you payable from the convenience of your own home!)

Duration: February 15th – May 16th (3 months)

How will you be participating with us at “home base?”: Timing wise we will all essentially be doing our fit test, weigh-ins, and workouts together. Even though you can’t be here with us working out in the Rebel room the workouts you receive each week will coincide with the workouts we do here in Santa Rosa. There will be video and photo projects you’ll be able to participate for some new Rebel video inspiration! You will be up for Nationwide Rebel Awards such as the “Inspiration Nation MVH” award, the “Ultimate Shoveler” award, and more to be announced at the Rebel wrap party here at home base! The “Rebel Trekkers” challenge will be for home base and nationwide participants only and will be a mileage covering quest with 3 different difficulty levels that you can choose from. You will also be included in our home base facebook group that normally is only for Santa Rosa (and surrounding area) Rebels… Now you get to hop in the community with us and be greeted and treated like a rockstar!

Includes:

  • Fit Test (w/ optional circumference measurement sheet)
  • Stretching Guide
  • Nutrition Packet
  • Resistance Training Guide
  • 2 Original Rebel Workouts e-mailed to you each week complete with instructional photos and video database (which you can keep and utilize forever!)
  • Custom Rebel Shirt (among other goodies!)
  • Access to the private “Fitness Rebel Nation” Facebook group in which only “home base” and countrywide FNR participants are in. This is our Rebel community support group.
  • Weekly accountability complete with weigh-in system
  • Inclusion in the 1st ever “Rebel Trekkers” Challenge
  • Inclusion in the “end of challenge” wrap party award ceremony!
Directly from the private Facebook page to your anxiously awaiting face!

Directly from the private Facebook page to your anxiously awaiting face!

Interest in joining? Then all you’ve got to do is fill out the form below and I’ll have all the information I need to send you the invoice via e-mail, order your shirt, and organize you into my Rebel database so I can keep you posted on the next steps in this process as they come (including lots more information about the above stuff I hope has you so pumped up you want to jump up!)

Welcome to the Fitness Rebellion!

AhhhOOOOO!!!

FRN 1

 – Rebel8

Holiday Rebel Shirt!

 

This slideshow requires JavaScript.

Custom Rebel Shirt!

With the holidays coming up I thought I’d put out there that there’s pretty much nothing cooler in the world than a customized Rebel shirt!

*Spoiler alert: I’m slightly biased*

All you’ve got to do is fill out the form below and I’ll get it out to you as soon as possible! $20 even per shirt takes care of everything including shipping. Orders placed BEFORE December 11th are guaranteed to be there in time for the holidays! You can dream up whatever color scheme, theme, or motif you’d like and I’ll get it done for you! From classic movies to sports… inspirational quotes to music… Any words, sentences, or names you want on can be done too! You think it, I can do it… With my own Rebellious twist ;).

Payment is easy! With the preferred e-mail provided below I will send you a direct link payable from wherever you are! Although I use Paypal you do not need a Paypal account to pay :).

Secured by PayPal

– Rebel8

Rebel Winter Rescue II: Team Roster!

Processed with Moldiv

Left: Amelia Island, FL in 2013 where the purple and orange “What’s Next?” Fitness Rebellion shovel was birthed and signed by all the Fitness Rebel leaders. Right: Chuck Runyon & Dave Mortensen, founders of Anytime Fitness, breaking ground on the new Anytime Fitness Corporate campus set to open in 2016 with that very shovel. AhhhOOOO!!!

To learn more about the shovel… CLICK HERE

 

RWRII Team Roster:


Monday/Wednesday (7pm & 6pm)

Malena DeMartini
Sandra Schnider

Kevin Price
Angelica Byrne
Bobby Stewart
Michelle “Hulk” Huntley

Victoria “T-Bones” Nicolas
Megan “Ming” Gill

Tami Tuminello 
Mindy Witter 
Giovanni Ponce 
RayRay Ponce 
Becca Acosta 
Cynthia Karlen
Kaila Finch
Cara Jones
Maggie Schuck
Kathy Karlen 
Lorna Kennedy-Klein
Kristina Tovani

Tuesday/Thursday (7pm & 6pm)

 Abby Moreno
Alyx J. Livingston
Megan Collett
Cheryl Murray
Dorothy Roche
Kevin Harer
Lynsey Ventr
es

Christy Bishop
Austin Finch
Karen Solberg
Lori DeMarco
Jim Zilian
Risa Zilian

Suzanne Pelz
Josue Herrera

Rebel Summer of Balance Slideshow

S.O.B.

This summer brought with it more amazing adventures than you can shake a stick at (you know… the universal yard marker for there being a lot of something). In 3 short months we experienced:

  • The 1st ever outdoor orientation workout
  • The return of our food group “The Rebel-Yum”
  • The 1st annual Rebel Run in which we raised $3,000 for TLC Family Services
  • Special guest Super Rebel Paul Trujillo
  • Rebel yoga in the park
  • Return of the Rebel Softball team
  • Our gym family’s own Erik & Jackie’s marriage
  • Tough Mudder in Tahoe with our largest Rebel group yet
  • The annual Anytime Fitness Conference in Scottsdale, Arizona

That’s not including all of the individual accomplishments, monumental firsts, tough lessons learned, and inspiration shared on a daily basis by everyone who participated in the 16th Rebel Transformation Challenge.

This slideshow follows the tradition started at the end of the 4th challenge years ago in which at the wrap party we celebrate in full force culminating in remembrance of the great 90 days we just got done experiencing together. If your curious about the Fitness Rebellion… This is it. Check it out!

Dig what you see and want to sign up?
CLICK HERE!

– Rebel8

 

Rebel Ramblings – The Pursuit of Toughness #3

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So week 2 of Operation World’s Toughest Cox has concluded and just like every other week it had its share of ups and downs. I’ll get the downs out of the way first so that we can take a shovel, bury them in the yard, and put a tombstone up that reads “learned from and moved on.”

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My goals for the week were as such:

* Make yoga once this week
* Get in 1 trail run

* Run 15 miles total
* Get in a savage beach workout
* 4 weight training days
* minimum 30 total minutes on the “Lateral X”
* Increased vegetable intake
* Increased breakfast intake
* Reduced night time eating intake

Soakin' in the chakras!

Takin’ in the chakras!

Unfortunately extreme fatigue reared its insubordinate, grotesque head and I didn’t make yoga. That’s the only physical goal I didn’t make but it’s a pretty big one for me. I LOVE the centered focus you get but even more so I love the flexibility training that it forces me to do in ways that I don’t do normally. Stretching aside you work muscle groups, tendons, and ligaments in a way that you’re not going to get from a weight training session, circuit class, cardio, or anything else. That’s the reason why I love Zumba…

Pictured: Mid-Zumba Love

Pictured: Mid-Zumba Love. I’d like to think Denise feels similarly on the inside.

 

When else are you going to move your body in such a way that knocks all the cobwebs out, gets you limber, increases blood flow to areas normally lacking, works up a sweet sweat, AND you get to have fun? As my favorite Zumba Instructor of all time (and one of my all time favorite people in general) Jessica LaVenter states it’s exercise in disguise!

This is Jessica. Soak in the wisdom.

This is Jessica. Soak in the wisdom.

To be fair though… There are a lot Zumba routines that are DEFINITELY not disguised… The exercise punches you square in the face and laughs at you while you try to get up and keep the rhythm with the rest of the class.

Realistic depiction.

Realistic depiction.

As for the nutritional component I decreased my veggie intake from last week but it was still up from average. My breakfast intake was good and my late night eating was… ehhhh. Better than average but I definitely had a few more bowls of cereal than I should have.

And a couple of mini donuts, some chocolate pie, and some In N’ Out to boot… I’M ONLY HUMAN!!!

In reality a few unwise choices aren’t going to derail me in the slightest! They will, however, throw some sludge on my progress train tracks and with World’s Toughest Mudder merely a few months away there is no time to waste!

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Don’t get me wrong, this has nothing to do with perfectionism… I’d like to think that I pretty much represent the anti-perfectionist because I believe big time in yin yang philosophy. To know good you must know bad and vice versa. That is MAJORLY generalized of course… There are opposite ends of the spectrum on everything meaning one thing cannot exist without the other. Now I’m not talking to know of sadness and happiness but rather to knowing sadness and happiness and experiencing that they hold each other’s hand and guide each other through the dark spots. I apply that to my health, well being, and intense training. I accept it all and know that as long as I’m doing the best that I can then I am the best me that I can be at any given moment which you should NEVER beat yourself up over. It’s when you start short changing, cutting corners, negotiating your worth, and straight up giving up that you should start kicking your own ass and answering your own person judge, jury, and executioner.

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My shortcomings also have nothing to do with weight loss. I don’t look at those donuts, bowls of cereal (frosted flakes for you curious kittens out there), In N’ Out, chocolate pie, or anything else I forgot as hindering my weight. Between my training schedule and bringing the same energy as Richard Simmons on a speed binge to the boot camps I run I’m never short on caloric needs. Hell, I lost 4 pounds this week! I’m thankful beyond words that I have achieved activity as normalcy in my life thus allowing a little bit more food leeway for a food addict like myself. Does that mean I don’t feel shitty when I eat things I shouldn’t? Sure as hell doesn’t! Does that mean it doesn’t knock me on my ass like a hibernating bear when I eat enough to feed a family of 5? Heck no… Does it mean I don’t feel the side stitches that aren’t normally there when I go for a run to try to “filter out” the shit food I ate? Every time…

Another realistic depiction.

Another realistic depiction.

I think you get my point.

If you don’t then I’d like to break it down further… Any health goal you choose is going to take a lot of hard work. If your natural, everyday life brought you towards that goal then it wouldn’t really be a goal now would it? You wouldn’t need to put effort out thus negating any hardship & achievement in one fell swoop.  To alter your lifestyle in a way that goes against your urges is extremely difficult even when we realize those urges are not self serving in the slightest. Well I’ve conquered altering my lifestyle after more than a decade of trying to find the balance. You wouldn’t think normalcy would be so exhilarating but I might as well be Tonka with his head out the window I’m so stoked!

 

Exactly like that.

Exactly like that.

With this newly acquired balance I can now focus on the things that REALLY matter… My overall health and the effects that activity and nutrition have on my overall happiness. Not the scale, not how clothes fit, not what I look like… Happiness. I’ve learned that being active and eating well enough is vital to my happiness. When I’m feeling down there is usually a direct correlation to my activity levels/food intake. I know this about myself and adjust accordingly when I need to. I’m going to do this forever because of that and in no way is that overwhelming now but it sure as hell used to be!

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So that’s pretty much how I feel about that I guess… It really helps me to spew my thoughts on this little white screen but I also hope that somebody somewhere is reading this and recognizing their own inner-monologues, goals, and tested intentions and that brings strikes a motivated chord somewhere deep down to keep going even when the going gets tough.

For all that thought process I am stoked to say that I ran my 200th mile this week in about a 7th month time span. I’m pretty proud of that. Small cox for some but big Cox for me! My grip strength training improved drastically in just 1 weeks time and I’m sore in places I haven’t been in awhile which makes me feel all the more better weirdly enough… The beach workout was the gnarliest one yet as we covered 4 miles of coastal running, 200 sand digs, 240 Push-ups with barrel rolls, and 12 god-fucking-awful sand dune bear crawls. I’m pretty convinced that those sand dunes are a masochist’s wet dream. In the end, I’m giving my all and it is all that I can do and exactly what I need to do. I’m taking my body to the limit on my terms and it feels great.

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More importantly, I’m staying sane.

Well... saneISH.

Well… saneISH.

Until next time…

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– 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)!

 

 

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