Adv Pro Loop Resistance Bands Australia Body Blitz Boot Camp Wk1 Day A

Workout – Fitness Test 
Time Approx: 20-25 min  

  • Complete a 3min Plank Test and once you drop out of form or out of exercise take a time and write it down for future records. 
  • Goals: Achieve the highest score over - 3 Rounds for 4min a round with a 60sec rest in between

Start at 5 Reps, 6, 7, 8, 9, 10 and so on...until the 4min mark (most will make it to around 8reps). Then take note of your highest reps completed within 4min total time for this station is: 9min

1. Push ups 
2. Power Band T Rows (Horizontal – Hip Height)
3. Drop Squats
4. Anchored Sit Ups 

Note: leave at least 5min to go through some basic stretches 

Coaching Focus

We start our Video Series off with MeFit’s Body Blitz Boot Camp Fitness Test. This will give you a bench mark to work from and is designed to test upper body, lower body and core strength, as well as functional and cardio vascular Fitness. We are very excited to seeing and hearing about your incredible results over the next 6 weeks. 

Mike’s Workout Formula is designed to shed any unwanted Body fat and Get Fit within the shortest amount of training time possible while giving you maximum fitness results under the supervision of the most qualified personal trainers around. 

This Video series is a results driven energetic Fitness and Fat Loss workout program that includes motivation, accountability and dynamic functional resistance training; all designed to get you the body that you want in a safe, fun way. And the best part is you get to choose the time and the location...whether it’s indoors, outdoors or at your local Gym. 

Every time you train you’ll see; Warm up, Workout and Time. Everything you do is for your best time or specific workout to be completed in a specific amount of time etc....”

Warm Up

Explain that each warm up will consist of some form of cardio vascular exercise and mobility movements targeted at the Ankles, Hips, Shoulders and Middle Back. Once complete, explain and demonstrate each of the exercises. Do not allow any practice time, make adjustments as they go!

Fitness Test

First off you want to test your core strength with a 3min Plank Test! Make sure you note your score down for future reference. Once you drop out of form or out of exercise take a time and write it down. 

The second section of this session is to complete the workout listed as quickly as possible while maintaining perfect form. (Quality over Quantity) 
For this section the goal is to achieve as high a score as possible over the three rounds. Each round shares the same formula. Complete 5 push ups, 5 Resistance Band T Rows and 5 drop squats and anchored situps, then 6 of each, and 7 of each and so on. At the 4min mark stop and allow yourself a 60sec rest. 

During the rest period you will to make note of the last fully completed number reps recorded (so if you got up to 8 reps of Drop squats at the end of 4 minutes. The recorded number will be 8.3 meaning 8reps of the 3rd Exercise down the list. If you finish 8 reps of situps it will be 8.4 .If you had finished on 9 reps of pushups it will be 9.1 etc.)

Repeat this process for the next 2 rounds. Once all three rounds are complete. Your totals from each round will be added together to get their full test score for this section 2. Record each score for future reference.

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