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Tuesday, May 25, 2010

BootCamp This week!

TONIGHT at excuses, come workout with us!!
4:45 Cardio Sculpt
5:45 Turbo Kick or Pilates
don't forget..Kids Hip Hop tonight at 6:15!!
6:00 BootCamp
6:45 Zumba
7:00 YOGA


 There is no exercise better for the heart than reaching down and lifting people up.
-John Andrew Holmes
FITCAMP LADIES Bonnie and Julia!

Tuesday night  WOD

Tabata Mash-Up..
Round 1 = push ups and dips
Round 2 =shoulder presses and Biceps

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 push ups,dips, push ups dips etc. until youve done 8 sets of each. There is no rest between rounds; total 16 minute workout. 

Run, Forrest, Run!
Box Jumps 20
 run 400m

 run 400m
run 400m

This is a partner WOD.  One person will begin with box jumps while the other begins the 400m run.  Player 1 will do as many box jumps as possible till the other person gets back from the run, then the players switch.  Your rep count is continuous through the entire workout and it is for time also.  Your score is your time and your total reps.                                      

Thursday 10 am

we are doing a GIANT circuit!

each group will spend 15 minutes in each of the following stations!


L Sit

30/30 for 15                                                                                                                 
Hold the L sit for 30 seconds on, 30 seconds off for 15 minutes


5 rounds for time

sprint up and back

One arm KB swings, 15L/15R (24K/16K)

20 push-presses (65#/45#)

30weighted dips


Overhead Squat each set, get heavier...
5 - 5 - 5 - 5 - 5


15 minutes of 
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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

Weak or strong...
... your choice...
Stake. Your. Claim.
Maria's got big GUNS!
Bring your goals out from the shadows, give them substance, and say them out loud, in public, right here. Make them REAL, and commit to hitting them, whether it be a month from now, six months from now or this time next year. Need some help with the details? Tell us where you are and what you want and wefll help you figure out exactly what to shoot for.

If you do this, we promise to support you in those goals, through our programming, our coaching and our encouragement. And when you finally hit that amazing goal you have set for yourself, we will publicly and enthusiastically celebrate your victory.

Heck, well even give you a day or two before asking, What's next?


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