Happy First Day of Fall and Happy Saturday to all of YOU!!!
Here we go with a NEW SEASON...What goals have you set for the fall?
What goals did you hit in the Summer?
Do you have goals lined up for the Winter?
All those things matter.....at our Bootcamp we know exactly what the next 12 weeks will look like..as the author of the ONLY 12 Month Bootcamp Periodization System we have our Fall line up all mapped out
Fall Bootcamp Program—
This Season includes:
- Chapter 1: Recover (Weeks 1-3)
- Chapter 2: Get Strong (Weeks 4-6)
- Chapter 3: Mobility (Weeks 7-9)
- Chapter 4: Endurance (Weeks 10-12)
But you will have to join us at Bootcamp to experience it...or buy my book and try it at home ;-)
Today I have a quick workout you can try at home
THE ABS 333 by Craig Ballantyne
Bodyweight Warm-up • Do not rest. Repeat one more time.
1) Jumping Jacks – 20 reps
2) Prisoner Lunge – 10 reps per side
3) Spiderman Climb – 8 reps per side
4) Prone Stick-up – 8 reps
5) Leg Swings – 20 reps per side
6) Close-Grip Pushups – 8 reps
7) Psoas Stretch – 20 seconds per side
Abs 333 • Start with the general bodyweight warm-up circuit
Woodchop X – 20 reps (10 per side)
X-Body Mountain Climber – 20 reps (10 per side)
Hanging Knee Raise – 5 reps
Plank – 45 seconds
Stability Ball Plank – 20 reps
Stability Ball Jackknife – 15 reps
DB Row – 20 reps (10 per side)
Stability Ball Rollout – 10 reps
Spiderman Pushup – 8 reps (4 per side)
Woodchop – 20 reps Side Plank – 60 seconds (30 seconds per side) Spiderman Climb – 20 reps (10 per side)
DB Row – 20 reps (10 per side)
Woodchop X – 20 reps (10 per side)
KB Swing – 30 reps
Let me know how it goes
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