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Tuesday, May 11, 2010

BootCamp this week...

"We are what we do repeatedly. Excellence, therefore is not an act but rather a habit."- Aristotle

Tuesday night 6 pm the Cave or
 Thursday morning...9:45 am Ladies Area

At Pivotal's BootCamp.... you can expect to work out hard. With your friends. And have fun.
People are at the heart of BootCamp.... You won't find a community like this anywhere else.
Brothers and sisters in arms.
Tell it like it is'ers.
Friendly competitors.
The real secret of BootCamp is having a positive community of like-minded individuals truly dedicated to success; yours and theirs!

join us this week!!

Customer Appreciation in the Juice Bar WEDNESDAY NIGHT!
We are going to be hosting a customer appreciation luau in the juice bar tomorrow night from 5-8 pm. We will be sampling all the shakes and new products!!

We will be giving away tanning, a subway gift card, personal training, free shake gift certificates, and gift baskets!!! Come to the juice bar and register for prizes!!!

Tuesday night!

warm up 27 burpees in honor of Anna Marie's 27th birthday!

Tabata Mash-Up..Round 1 = DB Thrusters (20% of BW) / Situps (8 minutes)
Round 2 = Lateral Jumps / DB Swings (8 minutes)

Each round is 8 minutes of tabatas (20 sec work, 10 sec rest). Mash-up means you go back and forth between the two exercises, so round 1 would be thrusters, situps, thrusters, situps, etc. until youve done 8 sets of each. There is no rest between rounds; total 16 minute workout. Workout will be scored by total # of reps.
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 reps of

oh's been a while and it's time!!
Chest Press
Overhead Squat
The Bear...then if time....

50 Wall Balls 20 lbs.

10 Push Ups

40 Wall Balls

20 Push Ups

30 Wall Balls

30 Push Ups

20 Wall Balls

40 Push Ups

10 Wall Balls

50 Push Ups


100 KB swings
5 Rounds for time:
400 M Run
50 Air Squats
for time


Overhead Squat


Sit-Ups with Medicine Ball Toss

Wall Handstand:
Tabata Style
Get upside down and stay there for 30 seconds
30 seconds off ....repeat 8+ times
If you can't do a Wall Handstand, do an decline push up hold...toes up, head down!

American to perform it correctly!

Use your lats to help you stop the backwards travel of the kettlebell at the top, and bring the weight back down. Grip the kettlebell hard when it's overhead, and don't purposely hang out there for too long.

Finally, make sure your core is clamped down TIGHT throughout the movement. The momentum from the kettlebell is going to want to take you over backwards. Don't let it.

"Age wrinkles the body, quitting wrinkles the soul."

Things don't go wrong and break your heart so you can become bitter and give up. They happen to break you down and build you up so you can be all that you were intended to be.

-Samuel Johnson

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