Happy Sunday...IT"S MAY!!!!!!!
Every so often I throw in A 300 into our Boot Camps..
Don't know what A 300 is...Remember the movie The 300...well the guys who were training the actors came up with a CRAZY workout that had 300 reps and funny enough called it the 300...
Well sometimes I use my version of that at Camp...
Before I go over what's involved...sometimes people ask if it's tough? Sometime my campers wonder if they are getting a lot of work in?
This is a "traditional" Gym workout"
5-10 minute warm up
3-4 exercises for a major muscle group..lets say legs:
Squats- 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Ext. 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Curls 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
2-3 exercise for a smaller muscle group..lets say triceps:
Cable Pushdows 15 reps, 12 reps, 10 reps (37 total reps)
Dumbbell Kickbacks 15 reps, 12 reps, 10 reps (37 total reps)
Maybe some abs
Crunches 15 reps, 12 reps, 10 reps (37 total reps)
Not A Bad Workout...you can get that in any magazine
So this would take someone an hour or an hour and a half to finish (with all that pausing in between sets) and they get 222 TOTAL reps...
What do you get at Boot Camp in less than 45 minutes when we do a 300?
The first Set:
Push ups 50 reps
Squats 50 reps
Dips 50 reps
Step Ups 50 reps
Leg Raises 50 Reps
Jumping Jacks 50 reps
That's 300 Reps in the FIRST Set...back to back with out stopping and I time you to see how long it takes you to do it...
We do 2 more sets like that...that's 900 Reps...in less than 45 minutes...
Boot Campers pat yourself on the back!
Non-Boot Campers: Stop Reading Magazines!
Start Working Out NOW!
CAMPS for 2010 are 3 times per week for 4 weeks and are $249.
In Miami Beach: Flamingo Park Mon-Wed-Fri 6:15am
In Hollywood Beach Flamingo Park 6:15am Tues and Thur
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
Have a Great Week
PS : Are you looking for a workout program in SPANISH but can't make it to my Boot Camps...check out: http://www.dietas-y-ejercicios.com/
Rafael Moret,CSCS, NASM-Cpt