Saturday Boot Camp

Had a great group today, a lot of new faces. Every one is doing awesome!! Keep up the hard work!

Remember that starting Tuesday July 3, 2012 we will meet at Lake Shore 6:30pm.

New Hours will be Tuesday, Thursday at 6:30pm and Saturdays at 7:30am!

I am thinking about possibly holding more classes through out the week but not sure yet what days yet. They will probably be afternoon classes.

If any one needs or wants to train with me one on one for 30 minutes or for a hour let me know, and I will put you on a program to success!

Thanks

Update******

We will have Boot Camp next week! I will be out of town and will not be there but Serena Alexander will coach the classes Tuesday, Thursday @ 6:30pm and Saturday at 7:30am! Please come out and show her what y'all have!!

Thanks

12 Minute Tuesday!

Boot Camp 4

Warm up Stretch
Lap Around Track
Jump Rope 2 Minutes

12 Minute Get Down

As Many As Possible!

Squats 10
Lunges 10
Burpees 10

Rest 2 Minutes

High knee run in place for 1 Minute

12 Minutes of Medicine Ball

Toe Touch Crunch With Ball 10
Bicycle Kick With Crunch Ball 10
Medicine Ball Triceps Push up 10

Rest One Minute

Planks 2 Minutes
Side Planks 2 Minutes

Stretch lower back
Hamstrings
Quad stretch laying down

Nice job to the 26 people who joined us! This was one of the hardest yet!

Saturday WOD! Killer Workout

Boot Camp 3

Warm Up 1 Lap Around Track
Jump Rope 2 min

12 Minutes of Hell
As many sets as possible!

10 Burpees
10 Air Squats
6 ball Push Ups

Rest 1 Min

12 Minutes of Hell Part 2
As many sets as possible!

10 Thrusters
10 Posterior Deltoid Raises
6 Curls
6 Stadium Jumps


1 Laps Around Track

Cool Down!

Great job every one, that was a good one! See every body next week Tuesday @ 7:00pm! Have a great weekend!

Thanks

Boot Camp Success!

Tonight we had 31 people working it hard! I am very proud of every one who was able to make it out I look forward to more nights like tonight! Keep up the hard work and you can reach any goal you set! Good clean foods and a sound work put program you will whip that body in shape! Get your sexy back! Saturday June 9th 2012 we will meet at Lake Shore at 7:30am! Come out and join us!!

Thanks Josh Harper

Try This 12 Minute Killer Workout!

12 Box Jumps, 6 Straight Bar Thrusters, 6 Bar Facing Burpees!! As many sets as possible in 12 minutes! This will kick your butt! Try it, it is only 12 Minutes out of your day! Always stretch before doing any physical activity!

Boot Camp Tomorrow!

Thursday afternoon Boot Camp will be a challenge! Bring your mat or towel and dumbbells if you have them! Starts at 7:00pm and will last till 8:00! Get there a few minutes early so I can get every one signed in and fee paid. Class is $5 per person. Hope to see you all there. Last class was awesome we had 28 people and they worked hard!

Thanks Josh

Boot Camp WOD!

Boot Camp 1

Stretch 5 min
One minute rest in between each set
Jump rope 3 min
Push ups with ball 3 min
Air squats w/wo kettle bells 3 min
Lunges w/wo ball 3 min
Mountain climber 3 min
Burpees 3 min
Abs 3 min
Medicine-Ball Leg Drop

Ladder Lateral in &outs / jump 10 min
Cardio - sprints
Stretch Again!!

Once again thanks to every one who came out and put in WORK! See you all on Thursday at 7:00pm

Boot Camp Tomorrow!!

We will have our first boot camp at lake shore recreation department tomorrow at 7pm! It's going to be fun, we will burn off the body fat! Be ready bring a towel, dumbbells if you have a set and some water! $5.00 per person Can't wait to see you there!
Thanks

Boot Camp Update

The first class will be held next Tuesday 7:00pm at Lake Shore Gym in Carrollton Ga. It is $5.00 per person per class. Looks like it will be a pretty good size, so if you can please come a few minute early to fill out a liability release form and pay the class fee. It will be a great class and you will get your money's worth! Fill free to call, text or email me any questions. I am thinking about moving the class to 6:30pm Tuesdays and Thursdays in July but not sure yet. I will let you all know ASAP!
Thanks