Core Specific

          5 Rounds 1 Minute Each ( 1 Minute Break Between Each Round) Jump Squat Alternating V-Ups High Knees Single Stiff Legged Deadlift w/ Kettle Bell Sprint on the Spin Bike Like Us on FACEBOOK  and Foll Us on Instagram CONTACT US TO BOOK A FREE CLASS

  4 rounds 1 minute each Barbell Squat 5 sit up twist 10 bicycles Overhead Lunge Stability Crunch 5 Box Jump 5 Body Squat LIKE US ON FACEBOOK FOLLOW US ON INSTAGRAM  

Core Specific Boot Camp Workout  Warm Up: Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) 30 (10 Touchdowns…5 kicks left/ 5 right) x2 20 (10 Around The World…5 Single Lunge right/ 5 left)  15  (5 Get-Ups…10 Bicycles) x3 10  Rock Climb Push-Ups  15  (5 Super Twists…10 Second Hold) x3  20 (10 Deadlifts…10 Split Jerks)  30 Plank Challenge (20-60 sec) CLICK HERE FOR VIDEO DEMONSTRATIONS LIKE US ON FACEBOOK FOLLOW US ON INSTAGRAM

Warm Up: Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) 30 (10 Mountain Climbers…5 High Jumps) x2 20 (10 Donkey Kongs…10 Lunges)  15  Knee Tuck Transfers (modify 8-10 reps) x3 10  Switch-Hand Push-Ups  15 (15 Tricep Extensions…15 Bicep Curls) 2-3 sets  20 (10 Hang Power Cleans…10 Thrusters)  30 Plank Challenge (20-60 sec) Demonstration Videos LIKE US ON FACEBOOK  FOLLOW US ON INSTAGRAM

REMINDER: THE CLUB EXPANSION IS RIGHT AROUND THE CORNER.  SPREAD THE WORD TO YOUR FRIENDS AND FAMILY. Warm Up: Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) ***Use Warm-Up time to practice the exercises involved in the workout of the day*** “Workout of the Day” 30 (10 Jump Ropes… 5 Straight Kicks L/ 5 R) 2-3 Sets 20 (10 Around The World…10 Shoulder Twist Lunge)  15 (10 Cross Crunch Left/10 Cross Crunch Right…10 Second Hold) x3 10  Baby Burpees  15 (10-15 Homeruns Left…10-15 Homeruns Right) x3 20 (10 Bent Over Rows…10 Deadlifts)  30 Plank Challenge (20-60 sec) CLICK HERE FOR VIDEO DEMONSTRATION

Warm Up: Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) “Core Specific WOD” 30 (10 High Knees… 5 Straight Kicks L/ 5 R ) 2-3 Sets 20 (10 Donkey Kongs…10 Thruster Twist Punch)  15 (5 Get-Ups…10 Bicycles) x3 10  Burpees  15 (5 Mini-Twists…10 Second Hold) x3 20 (10 Deadlifts…10 Split Jerks)  30 Plank Challenge (20-60 sec) Click Here For Video Demonstrations

Warm Up: Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) 30 (10 XYZ’s… 5 SuperHero Punch L/ 5 R) 2-3 Sets 20 (10 Squat to Elbow Strike…10 Rising Stars)  15 (5 Atomic Sit-Ups…10 Second Hold) x3 10  Bunny-Hop Push-Ups  15  (5 Mini-Twists…10 Bicycles) x3 20 (10 Sumo-Deadlift to HighPull…10 Split Jerks)  30 Plank Challenge (20-60 sec)

Warm Up: Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) 30 (10 Jump Ropes… 5 Straight Kicks L/R) 2-3 Sets 20 (10 Donkey Kongs…10 Lunges)  15 (5 Sit-Up to Punch…10 Reaching Crunches) x3 10  Push-Up to Twist 15  Knee-Tuck Transfers (8-10 reps to Modify) 2-3 Sets 20 (10 Hang Power Cleans…10 Thrusters)  30 Plank Challenge (20-60 sec) VIDEO DEMONSTRATIONS

Warm up   Sampson Stretch (hold each side for 15 seconds) 15 Overhead Squats with Bar 15 Sit-Ups (modify with knee tucks if needed) 15 Back Extensions 15 Push-Ups (modify on knees if needed) Workout 30 (15 Mountain Climbers) 2-3 Sets 20 (10 Around The World…10 OverHead Squats)  15 (5 Super-Twists…10 Second Hold) x3 10  Switch-Hand Push-Ups 15 (5 Heel-Touch to Bridge…10 Scissors In/Out) x3 20 (10 Sumo-Deadlift to Highpull…10 Push Press)  30 Plank Challenge (20-60 sec) CLICK HERE FOR VIDEO DEMONSTRATION