Hostyle Conditioning is not just for humans anymore...
I have been secretly training this mouse as a way to demonstrate
just how powerful Hostyle Conditioning truly is....
Thursday, January 28, 2010
Hostyle Conditioning is Contagious
One of the best things about Hostyle Conditioning is the
mental toughness it builds in the athlete.
Typical monkeys working out in the gym think they are pushing
themselves with sets of 12 reps followed by 3 - 5 minutes of talking
or texting on the phones betweens sets.
mental toughness it builds in the athlete.
Typical monkeys working out in the gym think they are pushing
themselves with sets of 12 reps followed by 3 - 5 minutes of talking
or texting on the phones betweens sets.
Fastforward a year later and they are still doing the same crap getting no
results. In fact the only thing that is getting more powerful and faster is their
i-phones as they continue to do 3 - 5 minutes of talking or texting on their phone
between sets.
Once you begin to really train hard and effectively your mental toughness gets
better and better. After a month of Hostyle Conditioning you know how to push
your body, and you know when your workout needs to be kicked up a notch.
results. In fact the only thing that is getting more powerful and faster is their
i-phones as they continue to do 3 - 5 minutes of talking or texting on their phone
between sets.
Once you begin to really train hard and effectively your mental toughness gets
better and better. After a month of Hostyle Conditioning you know how to push
your body, and you know when your workout needs to be kicked up a notch.
Here's an excellent example from "Pizza Boy" Greg Gardiner.
Greg has been Hostyle Conditioning for almost 2 months now.
This is a note he sent to Peter Hamilton (the Dude who has lost more than
120 lbs with us now), About a workout he did this week on his own.
Hey Pete.
The last set I completed was 12 reps, I failed on the 13th set after rep 9 at 13:01.
I stopped after that and then realized that I had exercised no where near 30 minutes so I started up again with 4 sets of pushups with 45s rests, then I grabbed the bag and did a set of front arm raises to slightly above eye level.
From there, I moved on to do 2 more sets of shoulder presses with 30s rest. I did 10 reps on the first set and 5 on the second.
Have a good night Pete,
Greg
Have a good night Pete,
Greg
"YEAH BUDDY!!!!!"
Good Job Pizza Boy!!!
Wednesday, January 27, 2010
Tabata Tuesday's
Jan 26th 7 pm
Tabata's
Deadlifts
Push Ups
Squats
Horizntal Rows
Lunges
Ball Slams
500 M Row
Monday, January 25, 2010
Plank -a- palooza Saturday January 23rd 2010
This saturday we had a great crowd
13 people in all.
Plank -a-Palooza
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Etc.........
Planks and each exercise are 30 secs long
Mystery exercises varied from
Squats, push ups, lying knee raise, burpees, jumping jax, lunges, lying pelvic raise
In 30 minutes of working there was maybe 4 minutes of total rest.
The group rocked it!!!
Then we hit the rower for 500 m
13 people in all.
Plank -a-Palooza
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Etc.........
Planks and each exercise are 30 secs long
Mystery exercises varied from
Squats, push ups, lying knee raise, burpees, jumping jax, lunges, lying pelvic raise
In 30 minutes of working there was maybe 4 minutes of total rest.
The group rocked it!!!
Then we hit the rower for 500 m
Friday, January 22, 2010
Lianna Hits It Hard
Just finished a grteat workout with Lianna
I Train Lianna one - on - one 3 days a week in the morning.
She drives in from North Gower 3 mornings a week and is
always ready to work Hard
Today she did...
5 rounds of
Squats - 10 reps Burpees for 5 reps
She nailed all 5 rounds non stop in 3:13 !!
Then we did 10 mins of
Ball Slams - Knee Raises - Crab Crawls
After a 2 minute break it was onto deadlifts
she did 6 sets of 1 rep.
She finished her 6th set with a Personal record of 205 lbs
beating her own previous record by 70 lbs and she still had more
in the tank.
Awesome Feakin' Job Lianna.
It shows you how Hostyle Conditioning Athletes are
Tougher - Leaner - Stronger than any other monkey in the gym.
Remeber that next time you hear someone bitching in the gym about how
hard 45 minutes on the elliptical is.
Or when you see some lazy Ass doubled parked in front of a store
blocking traffic, because he or she is too freaking weak too walk 150
more feet to shop.
In Fact when you see that shit hapening you drive to the farthest
part of the parking lot and walk from there and you grin at the lazy jerk
as you walk by.
I Train Lianna one - on - one 3 days a week in the morning.
She drives in from North Gower 3 mornings a week and is
always ready to work Hard
Today she did...
5 rounds of
Squats - 10 reps Burpees for 5 reps
She nailed all 5 rounds non stop in 3:13 !!
Then we did 10 mins of
Ball Slams - Knee Raises - Crab Crawls
After a 2 minute break it was onto deadlifts
she did 6 sets of 1 rep.
She finished her 6th set with a Personal record of 205 lbs
beating her own previous record by 70 lbs and she still had more
in the tank.
Awesome Feakin' Job Lianna.
It shows you how Hostyle Conditioning Athletes are
Tougher - Leaner - Stronger than any other monkey in the gym.
Remeber that next time you hear someone bitching in the gym about how
hard 45 minutes on the elliptical is.
Or when you see some lazy Ass doubled parked in front of a store
blocking traffic, because he or she is too freaking weak too walk 150
more feet to shop.
In Fact when you see that shit hapening you drive to the farthest
part of the parking lot and walk from there and you grin at the lazy jerk
as you walk by.
Thursday Nite Fun
We had not done this style in a while
Burpees for 10 Hang Clean and Press for 1 rep
10 - 1
10 - 2
10 - 3
10 - 4
10 - 5
10 - 6
10 - 7
10 - 8
10 - 9
10 - 10
2 minutes rest
Ball Slams X 10
Lying Knee Raise X 25
Crab Crawl X 2 laps of room
Repeat
Then 60 secs rest
Do 2 - 4 cycles until 30 minutes runs out
Burpees for 10 Hang Clean and Press for 1 rep
10 - 1
10 - 2
10 - 3
10 - 4
10 - 5
10 - 6
10 - 7
10 - 8
10 - 9
10 - 10
2 minutes rest
Ball Slams X 10
Lying Knee Raise X 25
Crab Crawl X 2 laps of room
Repeat
Then 60 secs rest
Do 2 - 4 cycles until 30 minutes runs out
Tuesday Ass Kicker
5 rounds
16 Sand Bags Squats
25 Swings
40 Push Ups
25 Swings
16 Sand Bag Squats
This was one bad ass Workout!!
Congrats to Joanne who got it done in Under 30 minutes!!
Awesome Effort by all how attacked it with Courage and Fortitude.
I went for and only got 2 1/2 rounds down it kicked my cardio ass!!
16 Sand Bags Squats
25 Swings
40 Push Ups
25 Swings
16 Sand Bag Squats
This was one bad ass Workout!!
Congrats to Joanne who got it done in Under 30 minutes!!
Awesome Effort by all how attacked it with Courage and Fortitude.
I went for and only got 2 1/2 rounds down it kicked my cardio ass!!
Saturday, January 16, 2010
Saturday January 16
Stations
Good Morning with 20 - 60 lb bag
Alternate Hand Push Ups
Ball Slams
Planks
Sand Bag Shouldering 40 - 80 lb bag
30 seconds per exercise
we double tripled, Quaded and even Quintified some stations
( Quintified is the new Hostyle Conditioining Term for 5 Times on a Station)
Great Workout
500 M Rows
Good Morning with 20 - 60 lb bag
Alternate Hand Push Ups
Ball Slams
Planks
Sand Bag Shouldering 40 - 80 lb bag
30 seconds per exercise
we double tripled, Quaded and even Quintified some stations
( Quintified is the new Hostyle Conditioining Term for 5 Times on a Station)
Great Workout
500 M Rows
Thursday Workout
1st Half
Squats - 75
Push Ups - 75
Knee Raise - 75
Ball Slams - 75
2nd Half
Power Clean /Squat
5 -6 sets of 2 - 6 reps
working on technique and Conditioing
500 M Row
Wednesday, January 13, 2010
Tuesday Night Fight Night
10 Rounds
Burpees - 5
Swings - 5
Lunges - 20
Push Ups - 5
Bands Rows - 5
Lunges - 20
Push Press - 5
Complete 10 rounds for time
Tuesday, January 12, 2010
The Problem I have with Fat Burners
It's January..It's New years Resolution time...People are looking for the Magic Secret
Thats why I wrote the following article on Fat Burners
The problem I have with Fatburners
The Problem I have with Fat Burners Are 2 fold
1 - People forget to eat while they are on a good fat burner. Their appetite is suppressed.
Unfortunately you will be losing all too important lean muscle mass as well.
Leaving you with a slower metabolic rate once you come off, meaning more weight
gain afterwards.
2 - The other issue is when people stop using a good fat burner, they most often than not
go back to the same bad lifestyle choices they were making before which lead to the
original weight gain.
This means they start gaining the weight and coupled with the 1st issue of losing muscle mass
and lowering their metabolic rate they gain back even more weight than they did before!!
Now What I Really Love about Fat Burners..
When we are trying to make some positive changes to our lifestyle like eating better and eating less calories as well as starting to exercise or exercise more often. Two things happen.
1 - we are hungry
2 - we are tired
A good fat burner will help by
A - curbing our appetite , allowing us to incorporate a better diet and eating schedule.
Basically eating when we are supposed to not because we are starving.
B - Give us more energy so we can make the switch to more frequent exercise more
smoothly. Basically, forcing us to workout to burn off the excess energy.
C – They also do Burn FAT!
The idea here is that we our better able to make lifestyle changes that we can make a habit of so that when you come off the fat burners your are in the habit now of eating better and exercising.
This way you keep from reverting back to the old habits that got you into trouble in the first place.
The Top Three Fat Burners I recommend are here….
Thats why I wrote the following article on Fat Burners
The problem I have with Fatburners
The Problem I have with Fat Burners Are 2 fold
1 - People forget to eat while they are on a good fat burner. Their appetite is suppressed.
Unfortunately you will be losing all too important lean muscle mass as well.
Leaving you with a slower metabolic rate once you come off, meaning more weight
gain afterwards.
2 - The other issue is when people stop using a good fat burner, they most often than not
go back to the same bad lifestyle choices they were making before which lead to the
original weight gain.
This means they start gaining the weight and coupled with the 1st issue of losing muscle mass
and lowering their metabolic rate they gain back even more weight than they did before!!
Now What I Really Love about Fat Burners..
When we are trying to make some positive changes to our lifestyle like eating better and eating less calories as well as starting to exercise or exercise more often. Two things happen.
1 - we are hungry
2 - we are tired
A good fat burner will help by
A - curbing our appetite , allowing us to incorporate a better diet and eating schedule.
Basically eating when we are supposed to not because we are starving.
B - Give us more energy so we can make the switch to more frequent exercise more
smoothly. Basically, forcing us to workout to burn off the excess energy.
C – They also do Burn FAT!
The idea here is that we our better able to make lifestyle changes that we can make a habit of so that when you come off the fat burners your are in the habit now of eating better and exercising.
This way you keep from reverting back to the old habits that got you into trouble in the first place.
The Top Three Fat Burners I recommend are here….
Saturday, January 9, 2010
Saturday January 9th
Wod Warm Up
21-15-9-21
Partner Squat Thruster Throws
Push Ups
Sandbag Carries up Stairs 2 trips
66-80 lb bags
One Arm Press 15 per side
Planks 30 seconds
Repeat Twice
60 sec rest
2 Rounds
Bands Pushdown 30 secs
Face pulls 30 secs
30 sec rest
3 rounds
500 m row
GREAT Workout by all
Welcome back Gideon from Double Knee Surgery!!
Welcome back Matt ( who puked in the bathroom after everyone left!!)
Thursday, January 7, 2010
January 7th 2009 Thursday Mayhem
Wod Warm Up
Push up x 5 reps - Hold each Push up at top position for 5 seconds
Sandbag Hammer Throws - 5 spins / Side
Vertical Jumps - 5 reps
Repeat twice
Rest 60 seconds
4 Rounds
Deadlift 6 sets of 1 rep aiming for max weight.
Row 500 m for time
January 5th 2009
Tuesday Night Blitz
Javorek Complex
6 Reps
Upright Rows
Hang Cleans
Squat Thrusters
Good Mornings
Bent Over Rows
Minute rest
5 Rounds
Then
Burpess 10 reps
Push Ups 20 reps
Squats 30 reps
As many rounds as possible in 11 minutes - no Offical rest
500 m Row for time
Javorek Complex
6 Reps
Upright Rows
Hang Cleans
Squat Thrusters
Good Mornings
Bent Over Rows
Minute rest
5 Rounds
Then
Burpess 10 reps
Push Ups 20 reps
Squats 30 reps
As many rounds as possible in 11 minutes - no Offical rest
500 m Row for time
Monday, January 4, 2010
Saturday Jan 2 2010
I was out of town for the New Years Eve Weekened so I had
Badass Brian Casey run the show for this workout!
This is a Blog Written by Peter Hamilton, the dude who lost over 100 lbs with me.
Pete writes.....
Brian putting us through HELL!
Well after being off on New Years Day, I was back at it with another
installment of the Hostyle conditioning bootcamp!
Well we had a workout delivered by Brian, one of the Hostyle
trainers. Let me tell you, it was certainly a kick in the pants.
Welcome back to working out!Here is the routine we did!
Four rounds of Plank to pushup 30 sec.
Pushups (various hand positions) 30 sec.
20 sec.
RestLunges 30 sec.
Jump squats 30 sec.
20 sec rest
Crab with leg raise (crab walk) 30 sec.
Horizontal rows 30 sec.
20 sec rest
Mountain climbers 30 sec.
Mason twists 30 sec.
Rest one min. repeat
This took us about 25 minutes.
Was a great workout!
Badass Brian Casey run the show for this workout!
This is a Blog Written by Peter Hamilton, the dude who lost over 100 lbs with me.
Pete writes.....
Brian putting us through HELL!
Well after being off on New Years Day, I was back at it with another
installment of the Hostyle conditioning bootcamp!
Well we had a workout delivered by Brian, one of the Hostyle
trainers. Let me tell you, it was certainly a kick in the pants.
Welcome back to working out!Here is the routine we did!
Four rounds of Plank to pushup 30 sec.
Pushups (various hand positions) 30 sec.
20 sec.
RestLunges 30 sec.
Jump squats 30 sec.
20 sec rest
Crab with leg raise (crab walk) 30 sec.
Horizontal rows 30 sec.
20 sec rest
Mountain climbers 30 sec.
Mason twists 30 sec.
Rest one min. repeat
This took us about 25 minutes.
Was a great workout!
Subscribe to:
Comments (Atom)
