Zoom Program - Week of 5.4.20

Zoom Program - Week of 5.4.20


Thank you guys for participating in 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 limit 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

5-4-3-2-1: Inchworm to Push-ups Video

After Each Set: 30 Seconds Crunches 30 Seconds Line Hops Video 30 Seconds Goblet Squats (Light Weight) Video


21-15-9:

Thrusters

Upright Row

Rest 3 Minutes


15-12-9

Lunges

Push Ups

Tuesday


Warm Up


30 Seconds Spiderman 

30 Seconds Jumping Jacks

30 Seconds Mountain Climbers Video

30 Seconds High Knees

30 Seconds Frog Hops Video

30 Seconds Butt Kick

30 Seconds Push-up to Down Dog Video

30 Seconds Line Hops

30 Seconds Air Squats

30 Seconds Jumping Jacks

For Time:

3 Minute Run

9-12-15:

Deadlifts

Burpees

6:00 Run

15-12-9:

Deadlifts

Burpees

3 Minute Run

Wednesday

Warm- Up


3 Sets

30 Seconds Single Unders 30 Seconds Active Samson Video 30 Seconds Slow Air Squats

5 Rounds x AMRAP3: 60 Double Unders 20 Lunges Max Rounds of "Macho Man"

Rest 1 Minute Between Rounds


**1 Round of Double Dumbbell "Macho Man:”**


3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Thursday

Warm Up


60-50-40-30-20-10:

Seconds Jumping Jacks

Seconds Sit-ups

Seconds Pausing Air Squats (1s Bottom)

Seconds Push-up to Down Dog

AMRAP 15:

3 Bent Over Row

3 Jumps

3 Sit-Ups

6 Bent Over Row

6 Jumps

6 Sit-Ups

Friday


AMRAP 12:

10 Burpees

25 Double Unders

AMRAP 6:

Max Strict Presses

On the Minute: 10 Sit-Ups

Saturday

10-9-8-7-6-5-4-3-2-1:

Clusters

1 Minute Run

Sunday


Tabata:

Romanian Deadlifts

Hollow Hold

Glute Bridges

V-ups

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