Warm-up prior to workout Advanced Warm-Up (3 Sets Each) – Modify as needed: 1. Weighted Fwd 45 Degree Lunges – 10 Each Side 2. Weighted Side Bends – 10 Each Side 3. Stick/Towel/Band Overhead Squats – 10 Reps *Warm-up with Forward – Back Rotations After Advanced Warm-Up transition to WOD.WOD: Alternate the following 8 Core~Cardio […]
The word of the week is Health. Are you Healthy? What exactly does Health mean? Being “Healthy” is often relative to what your beliefs are today. For example, many vegans believe consuming animal protein is inhumane and unhealthy, while most Paleo diet folks consider vegans to be very unhealthy. From 1988-1996 I believed dietary fat […]
Warm-up prior to workout Phase 2: Mobility/Running Drills: *Perform each drill for approx. 3 yards and then backedal and repeat 2-4x *Stay tall with Eyes straight ahead except for the Lateral Shuffle *Lift Collar Bones 1” *Relax Heels with Agility Drills *Breathe rhythmically **Heart Rate Monitor Zone: 2-3. Get the heart rate up during this […]
Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movements (PSM) for 30s followed by the Active Cardio Movements (ACM) for 30s with 10s Rest for 4 Sets each before moving on to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after […]
The word of the week is RENEW! Renew is to make like new: restore to freshness, vigor, or perfection. The start of a new year is a great opportunity to renew, when everything seems possible. Take action as soon as possible on your goals, so you have a WIN to celebrate. Let’s stack those wins. […]
Warm-up prior to workout Core Warm~Up: Perform 2 Sets of the following for 30s each in a Circuit with 10s Rest. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 10s Transition Time after completing each Circuit* 1. Side Lying Leg Raises – Hip AB (LT): *Keep Hips Stacked *Legs […]
Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 6 Sets Total. Complete all 6 Sets before moving on to the next Exercise. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing each Circuit* *Connect your heart rate […]
Warm-up prior to workout BW Warm-Up (3 Sets Each) – Modify as needed: 1. Side Lunges: 6-8-10 Reps Each Side 2. Prone Triceps Ext: 6-8-10 Reps 3. Split Squats: 6-8-10 Reps Each Side After Phase 3 Boot Campers immediately transition to WOD. They can get water at any time on their own.WOD: Perform the following […]
WOD: Perform the following 8 Exercises in a Circuit for 30s each for 5 Rounds. Challenge them to make the 5th Round as tough as possible. Goal is to keep moving. Set Gym Boss or Interval App to: 30s Work, 10s Rest, 40 Sets, 5 Rounds, 10s Transition Time after Completing each Round* *Connect your […]
Warm-up with Breathing, Self-Massage and Stretches prior to workout. WOD: Alternate the following Core Movements for 40s followed by the Cardio Movements for 40s with 10s between for 3 Sets each. *Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNCIf attending the LIVE Session, connect your heart rate monitor […]
