Goblet Squat                                                  2 Sets 1min

^

Forward Lunges                                             2 Sets 1min

D.Bell Single leg Split Squat                         3 Sets 20,15,10 Reps

^

D.Bell Single leg Deadlift (Hamstring)       3 Sets 20,15,12 Reps

^

Bench Leg raises                                            3 Sets 30,25,20 Reps

D.Bell Walking Lunges                                  2 Sets 20,15,10 steps each leg

^

D.Bell Alternating Side Lunges                    2 Sets 20,15,12 each leg

^

Laying Hip raise (foot on bench)                 2 Sets 30 Reps Focus on squeezing glutes

Machine Leg Curl                                           2 Sets 15,12,12 Reps

^

Squats (BOSU recommended)                     2 Sets 1min

^

Crunches (BOSU)                                            2 Sets 1min

^

Hand PLANK (BOSU)                                        2 Sets 1min

^

Reverse Crunches                                            2 Sets 1min

^

Elbow Plank                                                      2 Sets 1min

Roman Chair Oblique Twist                           2 Sets 30 Reps

^

Roman Chair Back Extensions                       2 Sets 30 Reps

(^) Means take 15-20 seconds and jump right into a superset.

Take 2min between each combo supersets

Chest/Back (for men)

Dips                                       3 Sets Max reps

^

Pull Ups                                  3 Sets Max Reps

^

Push ups                                 3 Sets Max Reps

Single Pec Fly                        3 Sets 30,20,15 Reps

^

Single D.Bell Row                 3 Sets 30,20,15 Reps

^

Crunches                               3 Sets 1min

^

Elbow Planks                        3 Sets 1min

Incline D.Bell Fly                  3 Sets 20,15,10 Reps

^

Incline Bench Press             3 Sets 15,12,10 Reps

^

Push ups                                3 Sets 10,10,10 Reps

Barbell Bent Over Row       3 Sets 30,20,15 Reps

(wide grip)

^

Bench D.Bell Pullover         3 Sets 20,15,10 Reps

^

D.Bell Bent Over Fly            3 Sets 20,15,12 Reps

Reverse Crunches                3 Sets 1min

(Incline Bench)

^

T-Plank                                   3 Sets 1min

^

Elbow Plank                           3 Sets 1min

(^) Means take 15-20 seconds and jump right into a superset.

Take 2min between each combo supersets

Bringing down the bootcamp to brickell. Come check it out. It’s only $10 a class.

Starts Monday
Open Mon- Fri
Time: 6am 7am 9am 1030am 12pm
$10 a class
$100 for unlimited month

When reheating food, it never taste the same, a tip to you I got was to use low sodium chicken stalk and spalsh a little on the food before reheating and you will revive that last nights meal that you loved so much.