I'm detailing the first bootcamp workout hosted at the Scottsdale Entrada Apartments for those who couldn't make it! This bootcamp is designed to provide a comprehensive and challenging workout for all levels of fitness. Modify as needed to make it harder or easier.
Entrada Residents: RSVP to the next bootcamp here: https://www.minerfitness.com/bootcamp
Warm-Up
Knee Hugs-Hip Openers
Cross Body Reaches
Arm Circles with Calf Stretch
Good Mornings
Torso Twists
1-2-3 Heismans or Jumping Jacks
Main Workout
This workout consists of supersets/pairs of exercises. Perform each exercise with control. We are not focused on how many reps can I get. Good form only!
Perform exercise 1 for 30 seconds, take a 15 second rest, then perform exercise 2 for 30 seconds, then rest 15 seconds.
Repeat 3 rounds of super set pairing.
After 3 rounds, rest 60 seconds and transition to the next super set pair.
Superset 1:
DB Chest Press
DB RDL (Romanian Deadlift)
Superset 2:
DB Bent Over Rows
DB Goblet Squat
Superset 3:
Pull-Up/Assisted Pull-Up/Resistance Band Pulls
Glute Bridge (can use a DB for additional challenge)
Superset 4:
DB Push Press
DB Curls
Superset 5:
Russian Twist (w/ or w/o DB for additional challenge)
DB Lateral Raises
Superset 6:
Leg Raise or Crunch
Tricep Cable Extensions or DB Skull Crushers
Finisher
This finisher is meant to be with a partner. The team selects one finisher below. One person performs the exercise, while the other rests. When that partner fatigues and needs a rest, the other partner steps in. The rest for one partner only lasts as long as the other is willing to keep going! Set a 5 min timer.
If you're alone, do all 3 exercises once (minimum). Time yourself for each exercise. When you do this workout again, try to increase the amount of time on one or all of them!
Battle Ropes
Push-Ups/Knee Push-Ups or Planks/Push-Up Plank
Wall Sits
For more fitness tips, follow me on instagram @minerfit and/or RSVP to the June 2024 bootcamp here if you're an Entrada resident:
If you’d like to ensure you’re safely and effectively reaching your goals, consider my in-person or online personal training services to help you through your journey!
Schedule a free consult call with me to see if we're the right fit!
Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weak