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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