Bootcamp Metabolic Resistance Training
MONTH#1 Program Design Overview
30 Minute Express Workouts:
Triplanar Metabolic Resistance Training
Each bootcamp session officially begins with a 5-minute Pre-Workout Routine consisting of mobility and activation exercises to best prepare the body for the upcoming high-intensity interval training workout.
Alternate between Workout A, B, and C each and every workout with ideally 48-hours between each workout. Each total body circuit consists of 5 key movement patterns that work your whole body in all 3 planes of movement (saggital, frontal, and transverse) over the course of a training week: lower body hip-dominant exercise, upper body pushing exercise, lower body knee-dominant exercise, upper body pulling exercise and/or scapulothoracic exercise, and pillar exercise (integrated shoulders, hips, and core exercise).
50-10 Five Exercise Circuits:
Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following circuit. Perform up to 4 rounds for a 20-minute total body workout.
| Exercise | Workout A | Workout B | Workout C |
| 1- Hip-Dominant |
4-Point Back Pillar Variation |
X-Band Hip Walks Variation | Supine Leg Curl Variation |
| 2- Push |
Mountain Climber Push-up Variation |
Judo Push-up Variation | Pledge Push-up Variation |
| 3- Knee-Dominant | Double Lunge Variation: Reverse + Forward Lunge |
Double Lunge Variation: Lateral + Cross-Under Lunge |
Double Lunge Variation: Rotational + Forward Lunge |
| 4-Pull/Scapulothoracic |
SLDL + Row Variation | Squat to Row Variation |
Push-up Position Rows |
| 5- Pillar | Front Pillar to Push-up Transfer Variation |
Side Pillar to Push-up Transfer Variation | Prone Posterior Chain Hold Variation |
It is highly recommended that campers perform 5-15 minutes of corrective stretching and self-massage both pre and post-workout. Focus on the most sore and/or tight areas of the body to bolster injury prevention and speed recovery
special limited-time 20 percent off coupon code for my valued Bootcamp Inner Circle members.
Simply click the link below (or copy and paste the link into your browser):And then enter the following coupon code upon purchase to access your special discount:bootcampinnercircleAlso check out this post on the Inner Circle
http://thefitnessbootcampinnercircle.com/site.php/blog/view_entry/save_5-6_hours_per_week/
Tags: Bootcamp Exercises, bootcamp workouts
Facebook comments: