311 Market St., Kingston, PA. US nutrifitness.georgette@gmail.com

The Fitness Bootcamp Club

Bootcamp ExercisesBootcamp Workouts

Bootcamp Metabolic Resistance Training

 

MONTH#1 Program Design Overview

30 Minute Express Workouts:

Triplanar Metabolic Resistance Training

check 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.

check 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:bootcampinnercircle
 

Also check out this post on the Inner Circle 

 http://thefitnessbootcampinnercircle.com/site.php/blog/view_entry/save_5-6_hours_per_week/

 

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