W.O.D 06/25/12 - Get Squared - Fat Melting Madness

Today’s workout developed by Principal Bootcamp Coach, Theo Tilton is called “Get Squared” (Fat Melting Madness.)

 

·         12 workout stations (4 upper body, 4 lower body, 4 abs, 4 full body)

·        3 water breaks

·         28-min of pure metabolism boosting exercises design to melt your fat off your body!

 

Background:

12 cones set up, 4 on each side of a square. 

Each cone is the site of a specific exercise which will be determined by use of random selection on the FitDeck!

Cones will be set up as displayed below: ^ = cone

 

^12         ^10         ^8           ^6

 

^11                                         ^4

 

^9                                           ^2

 

^7           ^5           ^3           ^1

 

Each client will line up at a cone.

If more than 12 clients in class, then doubling and tripling can occur at each cone.

 

Using FitDeck®, trainer will assign exercises (4 upper body, 4 lower body, 4 abs, 4 full body, total 12 exercise) to each cone.

 

How the “Get Squared” workout works:

There will be 3 rounds, separated by 60 second water breaks.

A round will be to perform each exercise for 30 seconds, while between exercises, traveling to each station by

shuffling, karaoke, or running back and forth between the stations as described by the trainer below.

 

Round #1 Shuffle Left/Right

·         Perform  exercise1          then Shuffle Left 11 stations      

·         Perform  exercise2          then Shuffle Right 10 stations    

·         Perform  exercise3          then Shuffle Left 9 stations        

·         Perform  exercise4          then Shuffle Right 8 stations      

·         Perform  exercise5          then Shuffle Left 7 stations        

·         Perform  exercise6          then Shuffle Right 6 stations         

·         Perform  exercise7          then Shuffle Left 5 stations        

·         Perform  exercise8          then Shuffle Right 4 stations      

·         Perform  exercise9          then Shuffle Left 3 stations        

·         Perform  exercise10       then Shuffle Right2 stations       

·         Perform  exercise11       then Shuffle Left 1 stations        

·         Perform  exercise12       then Water Break

 

After water break go to Round #2 Run Forward/Backward

Perform Round2, proceed until water break.

 

After water break go to Round #3 Karaoke Left/Right

Perform Round3, proceed until water break.

 

Workout Complete!

 

Remember: each exercise will be performed for 30 seconds.

 

Example:

Client(s) standing at station 12

·         Perform  exercise12 30s then Shuffle Left 11 stations     

·         Perform  exercise11 30s then Shuffle Right 10 stations  

·         Perform  exercise10 30s then  Shuffle Left 9 stations      

·         Perform  exercise9 30s then Shuffle Right 8 stations       

·         Perform  exercise8 30s then Shuffle Left 7 stations         

·         Perform  exercise7 30s then Shuffle Right 6 stations          

·         Perform  exercise6 30s then Shuffle Left 5 stations         

·         Perform  exercise5 30s then Shuffle Right 4 stations       

·         Perform  exercise4 30s then Shuffle Left 3 stations         

·         Perform  exercise3 30s then Shuffle Right2 stations        

·         Perform  exercise2 30s then Shuffle Left 1 stations         

·         Perform  exercise1 30s then Water Break

 

 

Who is looking out for your health & wellness?

 

Theo Tilton NASM CPT

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