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Wednesday, September 1, 2010

Happy Hour...Thursday 10 am

Thursday, September 2, 2010
BootCamp for Thursday will definitely be Happy Hour!

Jessie Marie...always rocking BootCamp!

 I promise to keep the workout to one hour only!


Burpee Broad Jumps down the parking lot and back..remember the bigger the jump, the less BURPEES!

Round 2...
ground to overhead 20 times
weighted abs 20 times
shuffle sprint down side of building and back
(3 rounds total)

Movement standards:

Ground to overhead – bar must touch the ground on every rep and FULL lockout at the top.
Sprint is an all out sprint each round – not a jog. Go hard!
Round 3...
 Tabata Hill Sprints

8 sets of :20 on/:10 off at 12% Incline.
Set the treadmill at 12% incline and sprint for 20 seconds at the highest speed possible. Rest for 10 seconds by jumping your feet to the outside of the belt, and repeat for 8 working sets. Your score is the slowest speed (in mph) for any of the 8 sets.


Why do Tabata Sprints??

To do Tabata sprints is simple, go full out for 20 seconds, then rest for 10 seconds, repeat eight times. The Tabata sprint protocol is so incredibly hard because the 20 second sprint will put you into a state of oxygen debt and the ten second rest is not enough to recover before you go back into the sprint.
Basically you will go further and further into oxygen debt until the eighth set arrives. As hard as these sprints are to do they are amazing for melting fat and boosting your fitness levels. 

How do you apply Tabata's? You can perform Tabatas on almost any piece of cardio equipment, make sure that you use LOTS of resistance or you won't get the full effect of the oxygen debt. Remember... 20 second sprint, 10 second rest format:

bike sprints

running sprints

rowing machine sprints


squats (free, goblet or front squats)

kettlebell swings, cleans or snatches

elliptical machine

dumbbell snatches or cleans

 Always warm-up at least 5 minutes first.

Go get em~~
Be the change that you want the world to see.

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