Enrique took the cake on his first ever appearance at the Essential Boot Camp in his Suicide Grand Final shortly following his close finish in an earlier heat.

What fun we have out here. It is something to look forward to in the cold months and another thing to grasp hold of when it is in full swing.

The best time I have heard of is 2:36 and a couple have fallen below the 2:50 point. All very impressive. If you have heard otherwise, let me know.

As we were so grateful for the hold out in the rain. This past week was awesome! It is super encouraging to see so many people with no fear of the rain. Also, it was great to see new people come out that have never attended. Nick, Chris & Vic – you guys made us work and kept the pace strong, even on your first visit! Keep us regular attenders on our toes.

Is that Pete putting down a picnic table? If only someone would have captured that on film, the park rangers would never leave us alone. This here on the right may have been the only time we stopped the whole session. What a profound idea: push-ups and dips for rest.

See you guys next week. The weather is going to be perfect so expect a solid group! (By the way, Vic, I lost your email so please email me when you read this.

That is what will have to happen tomorrow if it rains. This class is rain or shine and some of us remember that day when we went down to 72nd Street only for it to start pouring 5 minutes before the end of class. It is usually a good way to cool off.

Last week we visited the Bethesda Fountain. Our trip down there started at 85th Street and maybe the Longest Adult Indian Run On Record. This group is Awesome, you should be proud to join such a zealous mixture of urban athletes as I am proud to be the instructor.

Here are some pictures

You wake up, a little groggy from the events of the previous Friday evening, you were reserved in your socializing in an effort to store energy for the rigors of Saturday Morning Boot Camp. Open the fridge and pull together some natural greek yogurt with organic granola and agave nectar (*nutritional idea*). Rinse out your amphipod water bottle and add some natural spring water with a half teaspoon of honey. Two quick web stops: the weather, which confirms that you have no excuses to keep this from being your best class ever, and the Cowell’s website www.essentialbootcamp.com to check for important updates.

You feel great because your workouts this week were as recommended by Billy Cowell, where on Wednesday you did eight 90 second sprint intervals on the treadmill and your performance was amazing. Another day you plugged out the Squat/Plyo Circuit on The Preview Workout page and your confidence has you prepared for anything.

So how did the class go? Follow this link to hear a detailed account as told by triathlete, Amy who is always an excellent contribution and her story tells all.

Also, here is quick video for your enjoyment. If you wish to download any of my pictures you can do so here from Picasa.

This video is also on YouTube.

This year has the most encouraging group ever! Each weekend is getting better and better. Keep it up and this summer we are all going to be in the best shape of our lives.

Watch this sequence of the depth jump. A plyometric exercise that will make you stronger, faster and a fat burning machine! Good job Gary!

Boot Camp this week RAIN or SHINE!

If Usain Bolt can run the 4th fastest ever 200 meter dash in pouring rain, then such conditions will prove equally beneficial for us. Dress properly and join me in the building of the amazing summer body you are working toward.

Come out this Saturday at 10:30am for an experience that you will only find here.

Never taken my class before? Check out the Newcomers section.

The debut for the season was last week and the outcome was awesome! Here are some snap shots:

Also, mark your calendar for the premier of my upcoming specialty workout series:

• 6am Tuesday Morning Boot Camp – first session May 18th
• 6 or 6:30am Thursday Morning Kettle Bell Blast – Demo in May

The skies are blue, the grass is green and there really is no reason to do cardio indoors anymore. This means the summer is just around the corner. With these perfect conditions the time is now to ramp up the development of your summer body?

Join Billy & Kyla Cowell for the 5th year of our Outdoor Boot Camp and Conditioning Sessions. This high intensity interval training program will thread together sports conditioning, strength training and calisthenics under the beautiful canopy of Central Park. The focus is getting shredded and losing weight all while working into the best shape of your life!

The class is designed to accommodate intermediate and advanced level urban professionals, athletes at heart that have determination to give 100%. We will be using specific exercises to build agility, speed, strength and endurance. Be prepared to sweat, push yourself, and progress to your finest abilities yet.

So if you are ready to get serious, here’s how it works:

• We will meet at the walking entrance to the park on 5th Ave between 85th and 86th at 10:30am Saturdays starting April 10th, 2010.
• If you are running late, we will be warming up behind the museum, check the New Comers page for a map that I used last year, the 2nd meeting place is our warm-up spot.
• The class cost is $20 per class. Check out my Cost Structure page for other options that will apply to most of my returner boot campers.
• Bring a friend, get two for one admission
• If you have any questions ask them here train@essentialathlete.com

Sorry but there will not be a sports conditioning class in Central Park tomorrow. I am considered doing this class until the end of October. Please let me know if you will be interested in attending.
Have a great weekend.

I am expecting a good show and an excellent class. Invite your co-workers or your friends to join you, they will appreciate taking advantage of our amazing Central Park and perfect weather in such a productive manner.

Expect 60 minutes of heart pumping, sweat inducing torture with our focus to be on cardio, keeping that heart rate maxed out.

Meet at 10:15am tomorrow morning on the corner of 86th and Lexington (in front of Petco) and from there we will proceed behind the museum. RSVP me if you know you are coming and even if you are a maybe; it helps me plan. Otherwise, I hope to see you tomorrow.

“I will consider each day’s effort as but one blow of my blade against a mighty oak. The first blow may cause not a tremor in the wood, nor the second, nor the third. Each blow, of itself, may be trifling, and seem of no consequence. Yet from childish swipes the oak will eventually tumble. So it will be with my efforts today.”

Let’s face it. No one likes to be cold and you probably wore a long sleeve or sweater today. So we have a couple weeks left to enjoy the great outdoors before the big furry and poofy jackets come out.

My last class was in the pouring rain. A few of us worked hard and Lara was happy to be there but not so happy that only a couple people joined us.
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Ben was so excited to be in the rain that he started throwing around the picnic tables.
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This caused a little problem with the local authorities….

But with our super speed from coming out to the Sports Conditioning Class all summer we had no problem escaping.
So I hope to have you come out and get in some outdoor exercise with us. I am not sure how many classes I will do going forward until the springtime.

Let’s meet me on the corner of 86th and Lexington near the Petco at 10:15am on Saturday. This week should be good.

Say it: “I will continually encourage myself to work harder and stay focused.”

Everyday is essential in defining ourselves and our goals. Join me Saturday as we take a step toward success and set the stage to work hard and stay focused.

Remember that this week, just as last week, half of all proceeds go to the Central Park Conservancy toward the $500,000 clean-up project resulting from last weeks storm. The storm uprooted hundreds of gigantic trees and destroyed large portions of the park that we use each week.

The class this week is at 10:15am, we meet at the corner of 86th and Lexington in front of Petco. We have two Saturdays before Labor Day so let us take advantage of summer as we can.

I am subbing an indoor sports conditioning class at NYSC 86th Street tomorrow (Thursday, August 27th) at 6:30pm. Come check it out.

It may just be the hardest class you have ever taken….. The music will be good, the class will tailor to the athlete and everyone who shows up will be pushed well outside their comfort level!

It is not who is the strongest or the fastest but who can take the most thrashing! See you then.

A terrible storm ripped through Central Park this past Tuesday evening. This storm downed hundreds of trees, many of which are irreplaceable. The Central Park Conservancy which maintains the park is valuing the work to restore the park and remove the storm damage at close to $500,000.

Visit www.centralparknyc.org for more information and the opportunity to make a donation in an effort to help.

The park is so important to us and its maintenance is a critical component to our use of the park. Our class contribution to helping the clean up, will be a donation of half of the class’s revenue for this week and next to the cause.

So you want to help? Join my class next week and half of your class fee will be donated to the Central Park Conservancy. If you cannot join but are still interested click on the link above and make a donation.

Central Park is important to me and I am very thankful to help out in this way.

Remember this place? Let’s meet there this weekend.

This will be my first weekend class since July 11th. Last year my August classes were small so I will need your support.

As normal, meet at 86th & Lexington in front of Petco at 10:15am. If you are late meet behind the museum. Check out a map of exactly where here.

Let me know if you are coming or not, I can plan so much better if I know the class will be 10 people or 20. Expect a great class tomorrow. The weather should be in our favor and I am excited to be returning after taking 3 weeks off.

I am home now and excited to be back. Hopefully I picked up a nice tan and enough relaxation to get me through till the next vacation. Let’s get together for a class this
Thursday, July 30th @ 6:45pm.

I also posted some pictures of my trip on facebook, so check them out. See you soon!

I am in North Carolina, getting some sun and surf. Join me next Thursday, July 30th and Saturday, August 1st for my next outdoor classes.

Awesome class this Saturday. I wish I could be around next Saturday but I will be enjoying some R & R with my wife and some friends in North Carolina. Our next Saturday meeting will be August 1st at 10:15am. I am having a class this Thursday. Expect it to be no joke, I need to look good for the beach.

Here are some pics from this past Saturday. Enjoy!

Today’s Central Park Boot Camp class consisted of the following exercises

Do this circuit as fast as you can timed:
* 40 squats (knees to 90 degrees)
* 40 alternating lunges (back knee almost to floor)
* 20 plyometric lunges
* 10 jump squats
**1 min rest and repeat

800 meter sprint

Lunges across the Great Lawn – widthwise

60 Second circuits
* Pull-ups using Superband
* Sit-ups
* Superband row
* Plank
*** repeat 3x keeping track of how many of each exercise you can do in 60 seconds

Good Job today!

Schedule for this week:

Thursday at 6:45pm

&

Saturday at 10:15am

Since we are letting the summer time food get to us, class should be difficult. – Let’s drown i sweat together!n

So it is HOT! The rain has been leaving us alone and I gave everyone last week off. Remember last year my wife took me skydiving for my birthday, well this year we went hang gliding. Not quite throwing yourself out of an airplane but certainly an amazing experience.

I understand with the beautiful weather why my classes have been light. I know you all have been going places. I have even seen my outdoor participants at the beach, many which I have not seen since the spring time. Just be careful not to allow your body to slip away.

Do you know why you should take my class this Thursday? It will help you to be like this:

This next one is a side effect of attending my Saturday class:

HAHA. So funny! So come out this Thursday at 6:45pm or this Saturday at 10:15am.

We have not seen this too much. So those of you who have wanted to come but held off for the weather, hopefully this is your week. I will be meeting tomorrow (Thursday) at 6:45pm and then again Saturday at 10:15am. Both days should be nice so I can plan our workouts. Prepare to work hard.

Drop me an email at billy@cowellhealth.com

I love the Thursday class but if it rains, nobody shows up.  I have never seen so many days of rain in my life. If you look up the statistics of this year, I am sure it is unique.

So,  if it rains Thursday, no go on class.  This unless I receive an overwhelming amount of requests to the contrary.  Check out my post from this weekend.  The class was great!  See you Saturday!

This group is awesome!  A couple canceled saying they were running a race Saturday morning.  Lara ran the race and you will see her in this picture.  No excuses….

These workout are only going to get harder.  Check out the previous post where I posted our workout.  Comment on your workouts for the week and we can figure out ways to make them better.

Here are some pics for you.  See you next weekend. 

Warm-up

• Sprints / High Knees / Butt kicks / stretching

Step-up Exercise for time

• 10 step-ups
• 10 box jump, step down
• 10 box jump, jump down

Indian Run to 72nd Street – approx 3/4 mile

Circuit I – FOR TIME – 2X

• 100 meter dash
• 21 push-ups
• 21 jump squats
• 100 meter dash
• 15 push-ups
• 15 jump squats
• 100 meter dash
• 9 push-ups
• 9 jump squats

Circuit II – FOR TIME – 2X

• Fountain Stairs – high knees (no skipping) – 2x
• 15 Overhead push-ups
• Run to other side of fountain
• 10 single leg squats – both legs
• 10 box jump
• Run back to stairs
• 10 burpees or 10 tuck jumps

Jog back to 86th & Lexington

So the weather channel says we might have this:

Which is not like this:

So our next class will be this Saturday, June 13th at 10:15am. See you then.

Let’s have a class this week on Thursday at 6:45pm and then again on Saturday at 10:15am . Prepare for some non-traditional exercises.

Typical results with regular attendance…..

Here at http://amysfirsttri.blogspot.com, Amy tells the story of a training session with her and her boyfriend Drew, one morning in Central Park with me, Billy Cowell.

It is entertaining and funny but at the same time a good recollection of what it is like to work with a trainer for the first time. When I am able to do it again with Amy, I will post the follow up for comparison.

I hope you enjoyed the three day weekend.  Kyla and I did a long hike in the Highlands up north. Hiking is hard work.  My legs are still sore but it is very rewarding .

So for this week, I am planning on meeting tomorrow, Thursday, at 6:45pm. We will focus on upperbody and lowerbody but for strength. I am not planning to do much sports conditioning or running, we can save that for Saturday.

Saturday, I am running a half marathon at 8am along with Lara.  Class is going to be pushed back to 12pm but nonetheless I am planning on being there.

I know it is late but I am definitely meeting tomorrow in Central Park. 10:15am behind the museum.  Check the Newcomer section of this blog for a map as to where the late meeting place is.  See you then.

Thursdays are generally much different then my Saturday classes. The groups during the week generally are smaller which allow us to be more focused and change up the workout from what goes on during the weekend class. My favorite toy is the superbands, which we can use to do back and arm exercise like never before without the use of the equipment in the gym.

Some pics from this past Thursday:

So these things add to the workout significantly. They allow us to do upper body exercises that are difficult to do without the gym. Do I recommend not going to the gym, not really, but it depends on your goals. Do I recommend you come out try this with my class, definitely! Every Thursday, my class will consist of the use of these bands and other park usable tools to work our upper body in an outdoor environment.   There are tons of resources on the web with exercises and new techniques in using these. Juan Carlos Santana of IHP in Florida has a good FAQ section on the superbands. He sells these bands so I did not find any information on safety and risks using them, only to make sure they are replaced regularly. Although he mentions having a customer with a band product of his over 10 years old. I am not sure yet how safe they are or how likely they are to break. So far they almost seem indestructible. Check out this link to EliteFTS for some interesting ways of using the bands. Be careful only to use high quality bands. I recommend the Superband from Perform Better or Jump Stretch Bands. Our application of the superbands thus far has been experimental but also very fruitful.