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!

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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

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

Big Top Battle: Cirque De Rebellion

HCB vs Lion TamersA Rebellious Circus is coming to town in mid February… A 3 month physical transformation challenge unlike any other Rebel or Hulk challenge pulled off to date. Sign-ups, full details (cost, days, times, etc.) will be announced between the days of January 13th (Monday) and January 17th (Friday) so be on the lookout (or subscribe!) to be sure to snag your spot under the big top!

For now, I present a sneak preview…

– Rebel8