FIT GAMES

Your Manual to Making Fitness Fun

Ben Warstler Groundbreaking Fitness, LLC

Your 45 Minute, Look Better Naked Solution, Guaranteed!

www.bensbootcamps.com

http://vermontfitnesscamps.blogspot.com

I. Introduction Fitness just got a bit more interesting. Well perhaps tolerable might be the better word. For many, the ‘F’ word (no not that one) is one to turn up your nose to. Being a one time ‘fat kid’ I can understand that. Once I became a fitness professional, however, my mindset completely changed. I have come to love fitness and what it has done for my health, the way I look, and how I feel. And I want the same for you. But I don’t want you to suffer through the monotonous early stages I did by traveling to the gym, spending hours in a musty dungeon with some strange sort of ‘techno’ music playing in the background. A comfortable environment is essential, so all of these programs have the potential to be done in your own home, at your local park, or anywhere you feel comfortable. With that being said, that is the only comfort that I want to promote. What I mean by that is that these workouts are made to challenge you physically and mentally while still being fun at the same time. Now that may sound like a tall task, and it is to a point, but once you see and experience the games you will play, you’ll start to see that they really are fun (in a sick twisted sort of way). I encourage you to play these games with friends or family members. Children love these games (especially cards and dice) and can be a great way to bond as a family and get the children away from computers, television and phone. Our Fitness Boot Campers also love the games that involve the element of surprise, not knowing what lies ahead for them. Our ‘family’ loves these workouts and I know yours will too. One of my favorite mottos is: a family that suffers together stays together. Enjoy, Ben Warstler Groundbreaking Fitness Your 45 Minute, Look Better Naked Solution, Guaranteed!

Let’s Play

While these routines are described as ‘games’ they are quite serious when it comes to getting you results. Results really come down to two general factors: being consistent and putting forth the effort. You can perform an exercise routine once or twice a week every other week, but you won’t get results, or you can workout every day but if you are going through the motions and not challenging yourself, you will not get results either. The two go hand in hand and when performing these games, you must utilize both characteristics to get great results. A second factor involved in a great game workout is exercise selection. It is important, due to the shortened time of these workouts, that you select very inefficient exercises. What I mean by that is choose exercises that will utilize a large amount of muscle groups at one time. For example, I would recommend using a body weight squat for an exercise rather than a calf raise. Luckily, you won’t have to choose exercises to perform, I already have done that for you☺ The majority of the exercises I have chosen are body weight supported (meaning the engagement of your stability muscles), while some utilize outside resistance also (dumbbells, etc). Exercises Here is a description of exercises with pictures for you to understand how to perform each exercise routine. Burpees Burpees are a callisthenic exercise utilizing bodyweight as its resistance. There are four stages to our traditional burpee. From standing position bring hands to floor in front of you, bending your knees simultaneously.

With hands on floor in front of you kick your legs out behind you maintaining a tight core and preventing your hips from sagging.

Bring your legs back in under your body

Jump skyward

A modified version of the burpee would be to have a camper place their hands on an elevated surface rather than the floor (chair, bench). The rest of the movement remains the same.

Chin to Knees Chin to Knees is predominately an abdominal exercise but a bit of a callisthenic as well. Perform the Chin to Knees as follows: Lie flat on your back. Simultaneously lift one leg bending at the knee and your waist so that the movement causes your chin to meet one knee.

Return upper body and one leg to the mat and repeat to the other side. Count one lift of the leg as one and a second lift of the other leg as two (not a per side exercise)

To modify Chin to Knees, campers can reduce their range of motion at the waist by performing a chin tuck and shoulder lift rather than a full bend at the waist. The leg movement remains the same

Dips Dips use your body weight to strengthen your arms and shoulders. Sit on the edge of a bench or chair with your hands grasping the edge of the chair/bench, and your legs extended out in front of you.

Move your body off the chair supporting your body weight with your arms positioned on the chair/bench. Lower your body with your arms stopping at or before your elbow reaches a 90 degree angle.

Extend your arms lifting your body weight up to starting position (with weight supported by arms) To modify this exercise bring your legs in closer using a bent knee position so that your legs can assist in lifting a portion of your body weight.

Front Squat Push Press The Front Squat Push Press is two exercises in one, and is one of the more challenging exercises for campers. Standing with dumbbells or barbell in hand (at shoulder height overhand grip) you may want to position a box or bench behind you to help you gauge your range of motion with the squat

Squat down to the point where your butt touches the bench or box (or thighs are parallel to the ground) while keeping the weight at shoulder height.

Extend legs bringing you back to the standing position. When you almost reach full extension with your hips and knees, lift the weight you have been holding overhead in a shoulder press. Pause then return the weight to your shoulders.

Modification for the Front Squat Push Press would be to raise the height of the box or bench to decrease range of motion. Hill Climbers Hill Climbers are much like Burpees in that they are a callisthenic exercise, utilizing your body weight as resistance. Position one leg under your stomach by bending at the knee and hip like you are preparing in the starting gates for a race.

Quickly alternate your leg position by quickly extending one leg and bringing one leg under you at a rapid pace (should look like you are climbing rapidly with your legs while maintaining your position with your arms and upper body).

Inverted Row The Inverted Row is a body weight exercise strengthening the shoulders and back. Position your body under a strap, rings, or bar

Grasp the strap or bar with an underhand or overhand grip (based on comfort) As a unit lift your body to the bar or strap squeezing your mid back muscles as you do.

Return to start position with arms slightly bent at end point.

Modifications: A modification of this exercise is to decrease the angle of which you perform the exercise allowing you to lift a smaller percentage of your body weight

Kettlebell Swings Kettlebell swings will build your stamina much like a burpee but calls for additional strength much like a squat Position feet in a shoulder width apart position with feet pointing straight ahead or angled slightly outward. You are straddling the kettlebell at this point.

Squat down looking straight ahead to grasp the kettlebell with both hands.

Your first movement to start the swing is backward. This will help you build momentum to get the kettlebell up to the position you want it to be. Look to increase the power of your swing until you reach full range of motion. The top range of motion for this movement is at around eye level. The kettlebell should feel weightless at this level. Keeping your arms in full extension move with the kettlebell and work to counter momentum at the bottom of the swing.

You will have to bend your legs as the kettlebell swings downward between your legs.

You finish by allowing the kettlebell to swing downward and let the kettlebell settle on the floor .

Lunge The lunge is a move that many people who have trained before have performed. However few have performed this move correctly, and weight distribution is one of the reasons. From a standing position step forward with one leg. Be sure the step is about twice the distance of a normal step.

With your upper body straight up and down and looking straight ahead, lower your body straight to the ground by bending your front leg and your back leg

(you should feel the majority of your weight on your front leg but the weight should be felt in the heel of the lead leg and the ball of the foot on the trail leg.

Extend the front leg and return to starting position. Repeat the same steps for the other leg.

a. Lunge Jumps Lunge Jumps add a plyometric effect to the traditional lunge Start with a staggard stance: one foot forward and one foot back (like you were going to perform a traditional lunge without the step forward)

Lower your body toward the ground as you would in a traditional lunge.

Explode using both legs upward elevating your body off the ground as far as possible.

Quickly change the position of your feet in mid air so that you land with the opposite leg in front of your body then you did when you started.

Repeat the same steps for the opposite side.

b. Reverse Lunges The Reverse Lunge is performed in the same manner as the Lunge except for stepping forward to start the movement your first step is backward.

Push Press The Push Press is meant to be an explosive movement upward developing your upper body strength and power. Grasp two dumbbells, one in each hand. Position your feet in a squat position (shoulder width apart, toes facing straight ahead)

Position dumbbells at shoulder level, one on each side.

Looking straight ahead, perform a squat but only half of the range of motion you normally would do for a squat, and quickly counter the downward motion by extending explosively (performing a mini jump if necessary). Lift dumbbells overhead using the momentum gathered with the explosion from the lower body.

Lower dumbbells to shoulder height and repeat movement.

Push ups Push ups are one of the basic fundamental movements we will perform in camp. Mastering the push up is essential for continued success. You will develop upper body strength but also a great amount of core and abdominal strength will occur. Kneeling on the floor place both hands in front of you about shoulder width apart (or slightly wider) Position both feet together extended outward behind you. Your legs should be straight and you should be on your toes.

With your body supported by your arms and toes and your body in a supported position (no sagging of the hips), lower your body as a unit toward the floor. Full range of motion is achieved when your elbow creates a 90 degree angle.

Push the floor away from you as you return to the starting position Modification You can also perform kneeling push ups. Kneeling push ups are performed the same method but rather than having your toes on the floor your knees will be on the floor and angled away from your arms. Your body will still move as a unit, and you must still maintain a supported position with your hips. Step Jumps Step Jumps are a plyometric move mixed with a callisthenic move to manipulate your body weight quickly. Begin by placing one foot on a box or bench. Using that leg on the box or bench, jump skyward switching your foot position in the air. Return to the ground with the opposite foot on the box or bench than when you started. Repeat for the other side. Step ups Step ups are a lower intensity version of Step Jumps. Step ups should be utilized as a single leg exercise. Begin by standing in front of a bench or box or stairs. Your first step is onto the apparatus in front of you. When stepping up onto the apparatus, your front leg should be doing all the work. In other words your lead leg (the leg you are stepping up with) is doing all the work and the trail leg is following. Once your lead leg is in full extension and you are standing on the apparatus, pause then step down. The trail leg does not touch or land on the apparatus; it remains elevated. Step down with the trail leg first, followed by the lead leg. Perform equal number of repetitions on both legs.

Thrusters Thrusters are a single sided exercise stressing the legs and shoulder muscles primarily. Begin by grasping one dumbbell in one hand and positioning your feet in a squat stance (shoulder width apart with toes pointing straight ahead or slightly outward). Position dumbbell at shoulder height on one side of the body. Perform a full range of motion squat (90 degree angle of knee) with the dumbbell remaining at shoulder height. Extend your legs upward standing up again. Once your legs and hips reach full extension, use the momentum and energy generated by the legs to lift the dumbbell overhead in a pressing manner. Press to full extension of the elbow. Modification: This can be modified by performing a shorter range of motion with the squat movement (Reduce to a ½ squat rather than a full squat). Squat The Squat is one of the fundamental movements in camp and in exercise for that matter. There are several variations to the squat to enhance the intensity. Stand with your feet shoulder width apart with your toes pointing straight ahead or angled outward slightly. Your head and shoulder should be facing straight ahead as you begin your descent.

Being to squat by ‘sitting back’; your hips move backward as you also bend your knees. Make believe you are trying to sit down in a chair that is almost out of reach of your buttocks.

Your hands will extend out in the direction your are looking (straight ahead). The majority of your body weight should be positioned on your heels (your heels are glued to the floor). Once you reach a 90 degree angle with your knees, pause then extend back to the starting position, elevating in the same manner you descended. Finish with your knees extended and your hips also extended.

a. Prisoner Squat All movement is the same as the traditional squat except for your hand position. Start with your hands behind your head (in a prisoner stance). Maintain this position with your hands throughout the movement. Be sure to keep your head up and your eyes looking straight ahead.

b. Goblet Squat All movement is the same as the traditional squat except you will be holding a weight in your hands. Position one dumbbell or kettlebell in your hands (both hands will hold one weight total). Pin the weight to your chest with your arms also close to your body and your hands positioned so that your palms are facing up (this will cause you to hold a dumbbell on its end). Be sure to keep your head up and eyes facing straight ahead. c. Jump Squat The Jump Squat is performed the same way as the traditional squat except when performing extension, you will explode skyward and actually jump off the ground. When landing, you will progress right into the next repetition of the squat jump. Be sure to use your arms in a swinging manner to enhance your jump and the amount of work you perform with each repetition.

d. Overhead Squat The Overhead squat is also performed the same way as a traditional squat from the hips down. Grasp a dumbbell(s) or medicine ball overhead in a locked elbow position. Be sure your eyes and shoulders are facing straight ahead. While lowering, it is important to keep that locked elbow position throughout the range of motion. Note*: The range of motion for most individuals in the Overhead Squat will be reduced when compared to the traditional squat. As in all exercises, participants are encouraged to aim for the fullest range of motion they are able to. e. Sky and Ground Squats Sky and Ground Squats are performed the same way as a traditional squat except for the hand positions. After positioning your feet in a squat position, raise one arm upward so that your elbow is in a locked position and it is pointing at the sky. The other hand will be pointing downward in an elbow locked in extension position between your legs (pointing at the ground).

Perform squat movement as you would in a traditional squat exercise aiming for the hand pointing at the ground to touch the ground at the bottom of each repetition. It is important to maintain proper form with your shoulders and eyes pointing straight ahead while performing this movement.

Note*: Not all campers will be able to touch the ground with one hand while maintaining good form with their upper body and back. Assure them that this range of motion will come in time and to focus on proper body position first and touching the ground second.

Supermans Supermans are a core exercise focusing on the low back. Lie on the floor on your stomach with your arms extended out in front of you and your legs in extension side by side. You will look like a flat board.

Simultaneously elevate both arms and both legs to evoke a ‘crunch’ at your low back. It is important to elevate in a full range of motion with both your arms and legs.

Pause at your end range of motion then lower both your arms and legs to the ground in a controlled manner. Be sure not to flop your arms and legs downward.

In the coming programs you will see many of these exercises listed. For the some that aren’t listed, they can be used as substitutes or to add more variety to your already diverse program.

Let the Games Begin It’s time to learn the rules of the games. To reiterate, it creates a great atmosphere if you are able to exercise with your family or friends. As you will see later, it can even develop into a friendly competition to help everyone involved get in great shape. The games that utilize kettlebells can be done with dumbbells. And these routines may be best if children do not participate or that you find an alternative exercise to take the place of the kettlebell moves. Relay Races

Dice Relay

Equipment Needed: Sled w/ rope with weight (can be anything) Benches or Chairs- Modified Burpees Dumbbells Mats or grass or carpet

Teams of 3-4 people

• First person runs to opposite end of room/arena (or distance of about 30 feet) to roll their dice.

• Numbers on dice correspond to exercise on the board. • Perform the exercise you rolled then sprint back to team and tag

the next person in line. • Each person performs the relay 3-4 times

Exercises 1's- Lunge Jumps x 10 each leg 2's- Prisoner Squats x 10 3's- FREEBIE 4's- Burpees x 10 5's- Sled Pull x 2 (down and back is one rep)

6's- One lap around designated area about 1/10 mile

Kettlebell Swing Relay

Equipment Needed: Kettlebells (can use dumbbells here)

• Split camp up into three to four teams (so you have at least two to a team)

• On go first person on each team sprints to kettlebell on other side of room/arena (or a distance of 20-30 feet)

• Perform 15 kettlebell swings • Once finished lunge back to start position • Next person in line can begin their leg when teammate ahead of

them begins to lunge back to start • Complete two to three rounds

If space is limited: first person sprints toward kettlebell then sprints back to team, sprints to kettlebell again then performs 20 jumping jacks, THEN graps kettlebell to perform swings) Musical Kettlebells Equipment Needed: kettlebells

• Camp is split up into three to four teams with one less kettlebell

than there are teams set up on the opposite side of the room/arena (approx. 30-40 feet away)

• On go first person from each team sprints to kettlebells • Last person to get to kettlebells must sprint to the end of the

arena/room/designated distance (approx double 60-80 feet away- double the distance)

• People at kettlebells perform 10 swings and then sprint back to start

• Event will run in heat format (equal start) rather than in relay format • Each person runs twice

If space is limited: first person sprints toward kettlebell then sprints back to team, sprints to kettlebell again then performs 20 jumping jacks, THEN graps kettlebell to perform swings) Odd person out must run down and back again, then perform 10 Burpees

Shuttle Run Relay Equipment Needed: cones Mat, carpet, or grass

• Split camp up into pairs or threes • On go first person in line runs 20 yards performs 10 Jumping

Lunges • Runs back to start, then runs 40 yards performs 10 Jump

Squats • Runs back to start, then runs 60 yards performs 10 Squats • Runs back to start and tags teammate to go. • Repeat 3 times

Team Races

Team Races are unique in that you can have several individuals working together doing different things to achieve the same result. It is kind of like recess when you were in school: Organized Chaos. Equipment Needed: Straps/rings/bar for Inverted Rows Dumbbells Mat/grass Chair/bench

• Split camp into two teams • Each camper, on go tries to score as many points for their team as

they can in 15 min. • Campers score points by performing an exercise and the reps

assigned to that exercise • Each camper must do all exercises at least once • When you complete an exercise and its reps score a point under

that exercise under your team on the white board (or piece of paper), continue to perform exercises until the time is up.

Dips x 15 reps Front Squat Push Press x 12 Inverted Row x 15 Chin to Knees x 15 Push ups x 15

Tag This is a spin on an old classic that can provide a full workout in just 20 minutes.

Equipment Needed: Chairs/benches Mats/grass

• In 20x20 space one person is designated as 'it', and maintains a raised hand throughout game.

• The person who is it runs around tagging others, making them 'it' as well (also with their hands up) .

• Each person has an exercise assigned to them (do this before workout on score sheet), the last one tagged decides what exercise everyone will do. The reps are always 10.

You will play 5 games or play for 20 minutes. Exercise Burpees

Prisoner Squats Chin to Knees

Lunge Jumps Dips

Step ups Push ups

Jump Squats (if more participants, repeat some exercises)

Roll the Dice

Here is one you can have a lot of fun anywhere you go. Kids love this one as do adults. Always a lot of fun with friends and family. Equipment Needed: Chairs/benches

• In groups of two or three start the game by jogging 1-2 laps (distance of 1/10 mile or perform 40 Jumping Jacks); each subsequent round will be started with a run (or Jumping Jacks)

• Roll the Dice twice to determine exercises performed as a group

• Each number on the dice corresponds to exercise on board • Score as many rounds as you can in 15 minutes (run and two

exercises is one round) 1's- Push ups x 15 2's- Dips x 15 3's- Chin to Knees x 15 4's- Jump Squats x 15 5's- Burpees 6's- Prisoner Squats x 15

Deck of Cards

Equipment Needed: Mat/carpet/grass Bench/steps Rings/straps/bar

• Break camp up into two to four teams of 3-4 people • Each team will get one deck of cards (without the 2’s) • One person draws card and performs exercise to the suit drawn

and performs number of reps to the number on the card • Each member of the team does the same thing (draws their own

card and performs their own exercise) • Team who gets through the deck first wins

Hearts- Chin to Knees Diamonds- Step ups (each side) Clubs- Modified Pull up/Inverted Row Spades- Push ups Joker- 10 of each exercise Ace- 11 reps Face Cards- 10 reps 3's- WILD- choose your exercise perform 15 reps

• In round 2 add this stipulation: First Joker drawn automatically doubles all card values drawn afterward (5 becomes 10, king becomes 20 reps, etc) until the second Joker is drawn, then values return to normal.

Commercials Workout

Equipment Needed: Television Carpet/mat Chair/benches/couch

Perform exercise assigned to each commercial theme. There are no specific repetitions, execute the exercise for the duration of the given commercial. Continue this through an entire show (works great with sporting events).

Auto Commercials- Push ups Drug Commercials- Prisoner Squats Food Commercials- Burpees Movie/Show previews- Chin to Knees Insurance Commercials- Lunges

Baseball

Equipment Needed: Mat/carpet/grass Chairs/benches Cones (or something to mark bases)

• Set up bases in a baseball diamond format around room/arena • Break camp up into two teams • Everyone lines up at home to start game • On go run to first base perform 10 Burpees • Run to second base perform 10 Sky and Ground Squats • Run to third base perform 10 Chin to Knees • Run home perform 10 Push ups then score a run for your team on

the white board

If space is limited, perform lunges when moving from base to base rather than running

Score as many runs as you can for your team in 10 minutes Play two games (second game is a rematch)

Alternative: A great way to increase the speed of this game is to make it into a relay.

• Line up the two teams at home, on go first person on each team

runs to first base and performs five burpees (all reps are now five). • Once the first person (or person ahead of the next) finishes reps at

second base, next teammate starts. • Once finished rounding the bases, score a run for your team on the

board. • Most points at the end wins. • Continue this format for 10 minutes

Partner Competitions

Equipment Needed: Mat/carpet/grass Dumbbells

• Pair up campers of equal or similar ability levels • For first minute one partner performs Burpees counting reps • The other partner performs Push Press counting reps • After one minute compare scores and your partner tries to beat

your score by switching exercises

Rematch- same format except use these exercises Push ups Chin to Knees

The possibilities are endless with this one. You can really use any two exercises together to create a partner competition

Group Challenges

Group Challenges can be a lot of fun and provide a lot of motivation over the course of a period. These can be done as a family and can be done in the workplace amongst a group of co-workers. Or it can be done with neighborhood friends. There really are no limits to how many people can get involved, the more that are involved, however, the more dynamic and fun the challenge can be.

Body Fat Blaster Challenge

This is an eight week challenge and there will be one winner

• Form groups of 2-4 people. This will be your team for the duration of the Body Fat Blaster Challenge

• Take circumference measurements of the following areas:

Mid Thigh- midway between knee and hip joints Upper Arm- midway between elbow and shoulder Hip- measure around widest part of your glutes Waist- measure midway between your bottom rib and your belly button

• Write all of these down with the date (measure to the closest ¼ inch).

You will do this every four weeks (beginning, midway, and at the end).

You can earn points for your team in the following ways:

• Loss of inches- for every total inch you lose, you earn 5 points toward your team’s total

• ½ Mile Run- for every five seconds of improvement of your personal best, you earn 3 points toward your team’s total

• Time Trial (sprint of 1/8 – 1/10 mile) for every two seconds of improvement of your personal best, you earn 4 points toward your team’s total.

• Full Range of Motion Push ups- for every five reps you earn 3 points toward your team’s total.

• Tabata Squats (explained below) - for every rep you beat your personal best, you earn 5 points toward your team’s total.

• Your initial scores, times, and measurements must be done in the first

week of the challenge • Throughout the 8 week challenge plan to meet as a group to perform a

few of the challenges at a time.

• If there are groups that do not have the same number of participants, divide the total score by the number of participants in each group. This will give you an average score for all teams, leveling the playing field.

• During the challenge it is the responsibility of the team or individual to

workout, eat supportively, and strive for excellence each day. This is a transformation challenge designed to put participants on the fast track to success. The group dynamic can help motivate individuals and workout partners can also derive from the groups providing additional motivation.

Tabata Squats- Tabata Squats are performed by completing as many reps as you can in 20 seconds. Following the 20 second work period is a 10 second rest. Complete 8 straight sets in this manner, counting your reps for each 20 second work period. Your final score is the LEAST amount of reps you achieve in a single 20 second work period. This is the number you will try to beat for points for your team.

It is a good idea to have an entry fee for each team so that prizes can be bought for the winning team (or money can be the prize). Be sure the prize is worthy of all the hard work).

Nutrition Challenge

Very similar to the Body Fat Blaster Challenge, the Nutrition Challenge can be done in groups of 2-4 (or family can challenge another family), and the winner will be based on point system, and will be declared at the end of the challenge.

• This can be an 8 week challenge • Take measurements in the same spots as you would with the Body

Fat Blaster Challenge. You will take these three times throughout the 8 weeks (beginning, midway, and end).

• Earn 5 points for your team for each full inch lost (when measuring, record to the nearest ¼ inch).

• Earn 2 points for each meal you have for the week (goal is to have 35-42 meals per week)

• Earn 3 points for each week you consume 2 or more vegetables per day (unprocessed)

• Earn 3 points for each week you consume 2 or more fruits per day (unprocessed)

• Earn 4 points for each week you consume a protein for half of your meals each day

• Earn 5 points for each week you consume breakfast every day

• Earn 4 points for your team each week you do not eat fast food

It is a good idea to have an entry fee for each team so that prizes can be bought for the winning team (or money can be the prize). Be sure the prize is worthy of all the hard work).

These challenges can prove to be pretty powerful provided the participants are honest, work hard, and the teams work together.

Conclusion

These games are games by name only. The intensity is variable to a wide range of fitness levels, and can be modified or advanced as you become more fit. Combining the games with the challenges provides a great opportunity to lose excess body fat and become lean for an event coming up (wedding, reunion, vacation, etc). These games and the challenge can also be used to jumpstart your oath to yourself to get into better shape. Or you can use the games as a supplement to your current exercise program. Whatever the case may be, the possibilities of your success are inevitable… if you use them. My wish for you is that you DO use these games to your advantage. Action must be a step to accomplishing any goal you have for yourself. So stop reading this and get to work☺.

About the Author

Ben Warstler is the owner of Groundbreaking Fitness in Sutton Vermont. Ben conducts Fitness Boot Camps and Metabolism Makeover Programs in Newport and St. Johnsbury Vermont. Specializing in fat loss and performance, Ben has guided individuals to transforming their bodies. For more information visit www.bensbootcamps.com .