4th of July Schedule + Workout for you at home and more

Hello Everyone - Thank God It's Friday  Happy 4th of July Weekend!!!   1st thing...let's go over the schedule for this weekend Today Friday July 3rd 5pm Group Class at the Gym 6:30pm Zoom Guys the MANS4MATION workout is on as well today...     Tomorrow Saturday 4th of July 9am Group Workout at the Gym 10am Zoom Workout Glute and Core Workshop #5 of the 6   Sunday 11am Group workout at the Gym   Monday 10am Zoom 5pm Group Class at the Gym 6:30pm Zoom 7pm Group Class at the gym   *Don't forget we are heading to Dallas soon, we will make adjustments for the gym, but Zoom workouts now allow us to keep going!!!   FOR ALL OF YOU STAYING HOME Time to use the body that keeps you above ground Keep Moving!!   I have a FEW things for you... #1 Workout Challenges...so many of them online and while it's not my thing nor do I like the workouts being about a challenge or beating someone...over the last few weeks I have been explaining or trying to explain intensity   This may be a good way of doing it.   Yesterday I posted my 1st Challenge workout ARMSTRONG / 15 MINUTE AMRAP • 20 x Alt. Single Hand Kettlebell Swings • 20 x TRX 45* Rows (35 lbs bell) • 20 x Push Ups    I completed 8 Rounds in 15 Minutes...also posted it.. Now the challenge is for you to do 9 or 10 rounds or at least keep going during the 15 minutes..   You can follow more of them on https://www.instagram.com/mr_bootcamp   Intensity is about effort..and to many people see a workout and downplay how challenging it can be because they are going to give it what they are comfortable giving it.   So..try it and let me know if you get more than 8 rounds (without half a$$ing your reps)   FOR YOU GUYS WITH NO EQUIPMENT   Try this workout this weekend Warm up  20 Heel Raises 10 External Hip Rotations on Each Leg 20 Squats 20 Shoulder Circles in each direction 10 Good Mornings 20 Jumping Jacks   Nice Now the workout 25 Rocking Planks (Up and down) 50 Legs Raises 25 Push Ups 50 Mountain Climbers 50 Squat Jumps 50 Jumping Jacks 25 Push Ups 25 Squat Thrust  Goal is for you to do those back to back Time how long that takes you to complete. Rest until fully recovered Repeat Effort and Intensity is finishing it faster than it took the 1st time (without half a$$ing your reps)   Closer: If you have gas in the tank...do it a 3rd time!!!   Imagine the effort it takes a sprinter to run 100 meters Imagine the effort it takes to shave off a few milliseconds   That is what I am talking about...if you ran 100 meters "as fast as you could" and after running you were holding a conversation...your effort was not max..it was mediocre at best   I'm not saying world record time I'm saying a Tiger chasing you for 100 meters to eat you and you are escaping effort...that is a 10 out of 10   Ok...that was a lot for today ;-)   Wish you all a GREAT weekend Try the workouts Send me your feedback   Coach Rafael   This is the perfect place to start as proper post workout is the MOST IMPORTANT window in your training! It stacks Phormula-1 & Ignition together. Ignition will rapidly replenish glycogen which equates to muscle energy. At the same time, Phormula-1 is a rapid assimilation protein, which means it gets into the muscles very quickly and begins repairing them fast. You'll recover faster, reduce muscle soreness, muscles will feel fuller longer, and you'll feel better all throughout the day. If you train with intensity, Phormula-1 and Ignition will help you get the most out of your grueling efforts! Ignite Muscle Growth Restore Glycogen Levels Post-Workout Reduce Recovery Time YOU CAN ORDER HERE <<==