FREE WEEKEND WORKOUT

HERE IS A WEEKEND WORKOUT TO KICK UP THE METABOLIC ENGINE

WEEKEND WORKOUTS

Warm Up

Bird Dog  5-10 Sec hold per side

Side Plank 10-15 Sec hold per side

Push Up 5-10 Reps

3 Rounds

Workout

6 Stations

#1 Wall Squat

#2 Alt Leg Step Ups

#3 DB Alt Shoulder Press

#4 KB Figure 8

#5 Band Rows

#6 Stability Ball Plank

35 seconds of work 15 seconds in between

Perform 2 rounds rest for 2-3 min

Perform 2 more rounds

Closer

Jump Rope and KB Swing

30 seconds of each move

20 seconds to rest and switch moves

4 Rounds

If you have not heard:

We are adding more classes to the gym. in Hialeah!!!

Starting Monday May 14th

We will have more Bootcamp Workouts 

Here is the New Schedule:

Mon thru Fri at 5pm

Mon thru Fri at 6pm

Mon thru Thur at 7pm

Sat at 8am and 9am

Sun at 11am

That's' 17 Workouts every week

The best way to get started is by trying our program first...we offer a 3 week trial called the 21 day challenge

The details on the 21 Day Challenge are here: http://www.fitranxsouthflorida.com/21-day-slim-down-50-off

Let me know if I can answer any questions for you

PS....have you ordered your protein donuts for this week? Come'on don't wait till the last minute www.itsnotjustdonuts.com 

PPS have your ordered your Kyani...come one people...vitamins and efa's are not something to even think about you can get them here: http://rafaelmoret.kyani.com

-- 

Master Trainer Rafael, Head Coach

Author of The 12 Month Periodization System

754-244-9102

2420 W 78th st

Hialeah Fl 33016

Website: www.FitranXsouthflorida.com 

Facebook: www.facebook.com/soflafitnessbootcamp/

VITAMINS: http://rafaelmoret.kyani.com

Click these Links for more information:

THE CONSUMER GUIDE TO CAREFULLY SELECTING THE BEST FITNESS BOOTCAMP