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    FitnessBootCamp Phase2 Metabolic A

    Uploaded by

    Tim Riley
    This document outlines a fitness boot camp workout that includes various exercises divided into sections for mobility, core training, metabolic resistance training, strength finisher, and metabolic finisher. The metabolic resistance training circuit is done for 4 rounds and includes exercises like planks, kettlebell swings, TRX jump squats, and battle ropes done in a Tabata format of 15 seconds of work and 15 seconds of rest. The metabolic finisher consists of 12 rounds of 8 second sprints with 12 seconds of rest. The total workout time is approximately 60 minutes and includes warm up, stretching, and regeneration components.

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    © All Rights Reserved
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    FitnessBootCamp Phase2 Metabolic A

    Uploaded by

    Tim Riley
    86 views4 pages
    This document outlines a fitness boot camp workout that includes various exercises divided into sections for mobility, core training, metabolic resistance training, strength finisher, and metabolic finisher. The metabolic resistance training circuit is done for 4 rounds and includes exercises like planks, kettlebell swings, TRX jump squats, and battle ropes done in a Tabata format of 15 seconds of work and 15 seconds of rest. The metabolic finisher consists of 12 rounds of 8 second sprints with 12 seconds of rest. The total workout time is approximately 60 minutes and includes warm up, stretching, and regeneration components.

    Original Description:

    Fitnesss Bootcamp

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    This document outlines a fitness boot camp workout that includes various exercises divided into sections for mobility, core training, metabolic resistance training, strength finisher, and metabolic finisher. The metabolic resistance training circuit is done for 4 rounds and includes exercises like planks, kettlebell swings, TRX jump squats, and battle ropes done in a Tabata format of 15 seconds of work and 15 seconds of rest. The metabolic finisher consists of 12 rounds of 8 second sprints with 12 seconds of rest. The total workout time is approximately 60 minutes and includes warm up, stretching, and regeneration components.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    86 views4 pages

    FitnessBootCamp Phase2 Metabolic A

    Uploaded by

    Tim Riley
    This document outlines a fitness boot camp workout that includes various exercises divided into sections for mobility, core training, metabolic resistance training, strength finisher, and metabolic finisher. The metabolic resistance training circuit is done for 4 rounds and includes exercises like planks, kettlebell swings, TRX jump squats, and battle ropes done in a Tabata format of 15 seconds of work and 15 seconds of rest. The metabolic finisher consists of 12 rounds of 8 second sprints with 12 seconds of rest. The total workout time is approximately 60 minutes and includes warm up, stretching, and regeneration components.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 4

    Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp

    OrderMobility, Activation, Movement Prep


    1
    Side Lying Windmill - L
    2
    Side Lying Windmill - R
    3
    Kneeling Pulsating Adductor - L
    4
    Kneeling Pusating Adductor - R
    5
    SLDL Variation - L
    6
    SLDL Variation - R
    7
    Floor Corbra
    8
    "Y" Squat w/ Active Hamstring
    9
    Reverse Lunge w/ Rotation/Reach - L
    10 Reverse Lunge w/ Rotation/Reach - R
    11
    Inchworm w/ Hip Lunge
    12
    T-Rotation (Alternate)
    13
    Lateral Lunge w/ X-Body Squat - L
    14
    Lateral Lunge w/ X-Body Squat - R.
    15
    Plank Variation
    16
    Bridge Variation
    Order
    Core Training
    Notes: 50-10 Warm Up
    1A
    High Plank w/ Alternate "Y" Reach
    1B
    Side Plank (Alternate Sides)
    Order
    1A
    2A
    3A
    4A

    Metabolic Resistance Training


    Notes: 15-15 Tabata
    Valslide Plank Alligator
    KB Swing
    TRX Jump Squats
    Battle Ropes

    Repeat Circuit - 4 Rounds (Sets)


    Order
    Strength Finisher
    Notes:
    1A
    Omit

    Order

    Metabolic Finisher
    Notes: 8-12 Sprint Finisher

    Work
    30sec
    "

    Recovery
    10sec
    "

    Sets

    Reps

    Work
    50s

    Recovery
    10s

    Sets

    Reps

    Work
    15s

    Recovery
    15s

    Sets
    4
    1
    1
    1
    1

    Reps

    Work

    Recovery

    Sets

    Reps

    Work
    8s

    Recovery
    12s

    Sets
    12

    Reps

    Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp


    1A

    Sprints

    Regeneration
    SMR
    Corrective Stretching
    Notes:

    Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp

    Total Time

    Track
    "30-10PreWorkout"

    Notes
    10min

    Mod
    Mod
    Slow
    Slow
    121
    121
    Mod
    Mod
    Mod
    Mod
    Mod
    Mod
    Mod
    Mod
    Iso
    Slow
    Regression

    Progression

    Total Time
    Track
    5min
    50-10 Warm

    Regression

    Progression

    Total Time
    Track
    Notes
    20min
    Tabata Revolution 15-15

    High Plank
    Band Pull Thru
    Reactvie Jump
    Alternate

    Increase Reach
    Increase Load
    SL Jump
    Dual Grip

    Regression

    Progression

    Total Time

    Regression

    Progression

    Total Time
    Track
    12min
    8-12 Sprint

    PHASE #2
    METABOLIC - A

    Track

    Notes
    5 min

    Notes

    Notes

    Tyler English Fitness Systems _x000D__x000D_Fitness Boot Camp


    March

    Knee Tucks

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