Zoom Program - Week of 4.27.20
Zoom Program - Week of 4.27.20
As of now, we will continue hosting our class times on Zoom. We expect an announcement from the state regarding our re-opening tomorrow!
REMINDER: Upon request, we will need all borrowed equipment returned to the gym within 48 hours. Once we have an opening date, I will send more info on logistics upon request of return.
In the meantime ... We would love everyone to join us for our live Zoom classes Mon. - Fri. 8:30 a.m. / 4:30 p.m. & 5:30 p.m. as well as Saturday at 8 a.m. & Sunday at 2 p.m. During this time there will be no limits to the number of classes available for BootCamp members! Please use the member's only link & password found in your email to access every class! If you need help joining a class, please call or text me at any time: 205-837-8547
Members will receive a link to access a recording of the 8:30 a.m. class to follow along with for those unable to make one of 17 available virtual classes.
Monday
Warm-Up
Spiderman + Reach Video
Active Samson Video
Push-up to Down Dog Video
"Barbs"
3 Rounds:
20 Upright Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Bent Over Rows
Rest 3 Minutes Between
Tuesday
Warm Up
3 Rounds:
5 Inchworms
1 Minute Run
20 Single Leg Glute Bridges (10 Each Side) Video
40 Single Unders
"Tiger Balm"
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Double Unders
Wednesday
Warm- Up
3 Rounds
30 Seconds Slow Air Squats
30 Seconds Spiderman Video
30 Seconds Down Dog Video
3 Rounds
20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps
20 Seconds Mountain Climbers Video
On the Minute For As Long As Possible:
5 Single Dumbbell Goblet Thrusters
6 Alternating Single Dumbbell Power Snatches
7 Burpees
Thursday
Warm Up
60-45-30 Seconds
Alternating Bird Dogs Video
Shoulders Taps Video
Glute Bridge Walkouts Video
Flutter Kicks Video
High Knee/Butt Kick
"Piza"
4 Rounds:
30 KB/DB Swings
15 Single Dumbbell Overhead Lunge (Left Arm)
30 Toe Tap Crunch
15 Single Dumbbell Overhead Lunge (Right Arm)
Friday
Warm- Up
8 Minutes For Quality
5 Push-up to Down Dog Video
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders
For Time:
4:00 Run
50 Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Dumbbell Squat Cleans
4:00 Run
Saturday
Warm Up
3 Rounds
30 Second Front Plank
30 Second Wall Sit
30 Second Superman Hold Video
After Each Round: 6 Inchworms