Warm up – 5-10min - Dynamic and lower body stretch

On the Spot - Dynamic Movement 10-20sec //  Jog on spot, Kick heels to bum, High knees,  Reverse Lunges, Toy soldiers, Drop Squats, Hands walking out with power pikes// stretch lower body 2min

Workout – Fitness Test 

Time Approx: 20-25 min 

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.    Resistance Band T Rows (Horizontal – Hip Height)
3.    Drop Squats
4.    Anchored Sit Ups 

•    Then a complete a 3min Plank and once client drops out of form or out of exercise give them a time and make them write it down on white board. 

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 see what all of your hard work has done for your upper body, lower body and core strength, as well as functional and cardio vascular Fitness. We are very excited to see and hear about your incredible results over these last 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 

The goal is to complete the workout as quickly as possible while maintaining perfect form. (Quality over Quantity) 

There are 2 sections, for section 1 the goal is to achieve as high a score as possible over the three rounds. Each round shares the same formula. Upon ‘go’ each Boot Camper will complete 5 push ups, 5 Resistance Band Rows and 5 drop squats and  anchored situps, then 6 of each, and 7 of each and so on. At the 4min mark everyone will be stopped and will be allowed a 60sec rest. 

During the rest period everyone will have their last fully completed number 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 one. Record each score then change to station 2 which is a Plank test for 3min. Once you drop out of form or out of exercise take a time and write it down.