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Summer Ready 3: Shape-Up with a Total Gym Bootcamp Blast
Maria Sollon, MS, CSCS, PES
Step into the summer heat with a fierce determination to sculpt your best self!
As the sun inches higher in the sky, our minds drift to lazy beach days and cool, refreshing dips in the water. But before you slip into that swimsuit, it’s time to harness the energy of the season and prepare your body for the heat wave ahead.
So, are you ready for summer?
Whether you’re preparing to jump back into your outdoor activities or you’re planning a summer vacation, you’ll need to prepare for looking and feeling your best.
Now is the perfect moment to ignite your fitness routine and set the stage for a summer of strength, vitality, and endless adventure. It’s time to take action now!
WHY BOOTCAMPS?
Bootcamp workouts are more than just a sweat session; they’re an electrifying experience that brings people together in pursuit of a common goal. Here’s why a Total Gym Bootcamp style might be the secret sauce to propel your body into action:
- Versatility: The Total Gym equipment offers a wide range of exercises that can be incorporated into bootcamp-style workouts, targeting various muscle groups and allowing for a full-body workout in a single session.
- Efficiency: Bootcamp-style workouts with Total Gym equipment often involve high-intensity interval training (HIIT) techniques, maximizing calorie burn and muscle engagement in a shorter amount of time compared to traditional workouts.
- Adaptability: Total Gym equipment can be adjusted to accommodate different fitness levels and goals, making it suitable for all to achieve in a bootcamp setting. Whether you’re a beginner or an experienced athlete, the equipment can be tailored to challenge your strength appropriately.
- Anywhere, Anytime: When away from your Total Gym, a bootcamp style workout can challenge your body anywhere, anytime! Whether you’re in your backyard, in a park, or traveling out of town, bootcamp workouts can be performed anywhere with minimal equipment required. All you need is a can-do attitude and a willingness to push your limits.
Now, let’s get into a Total Gym Bootcamp workout that will leave you feeling strong, empowered, and ready to conquer the summer heat.
SUMMER READY: BOOTCAMP BLAST
Total Gym Set Up:
- Level: medium – moderately high level
- Accessory: Squat Stand, Cables
Time Commitment:
- Approximately 15-20 minutes, depending on your pace and fitness level.
DIRECTIONS:
Dynamic Warm-Up (5 minutes):
- Start with light cardio to raise your heart rate and loosen up your muscles. Jumping jacks, high knees, and arm circles are excellent choices.
- Perform 10 reps per exercise
Bootcamp
- Goal: Keep the body in constant motion by alternating between cardio and strength exercises on your Total Gym.
- Perform: 20 reps / exercise with little rest between each movement. Once all exercises are performed, rest for 1 minutes then repeat again.
- Sets: Aim to complete 3 rounds.
- Option: If time is limited, perform the bootcamp once through but increase the reps to 30 / exercise!
- Finisher: Once the circuit is repeated and completed, perform the core finisher challenge.
Exercises
- Jump Squat Pulls
- Air Bicycle Crunch
- Cable Pull Ups
- Prone Tricep Extension
- Torso Rotation R/L (seated or kneeling)
*REMOVE CABLES*
CORE FINISHER: Knee Tucks on Squat Stand or Floor
- Modified: Knees down
- Advanced: Hover Knees
COOL DOWN: Take 5 minutes to stretch and unwind. Focus on lengthening your muscles and promoting flexibility.
Commit to this Bootcamp-style workout 2 days a week, and watch as your strength, stamina, and confidence soar to new heights. Summer is calling—are you ready to answer with your best self yet?
Train Hard.
Maria
@groovysweat
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