MASTERBOOTCAMP SESSION NOVEMBER 19, 2011

Hi there again guys!

The session held on November 19, 2011, was apparently another session with circuit training. But this time there’s a little more of a challenge to each participant as a new move called Turkish Get-up was included in the circuit! This move is really as interesting as it sounds; nothing sort of easy though.

Turkish Get-up is basically a sequence of movements beginning in the position where you lie down on your back and with a weight (dumbbell or kettle-bell) in one hand extended above your body. Remember that for the hand holding the weight object, the wrist should be straight and perpendicular to the floor. The objective of the sequence is to come to a standing position by controlling your core and shoulder stability and then reverse the sequence to return to the floor. 

Really, it sounds easy.......until you put it into exercise. Turkish Get-up gives numerous benefits such as core stability, body awareness, shoulder stability, and hip mobility.  The participants were introduced to this movement during the warming up session with empty hands, and everyone said “oh this is too easy!”. Of course they didn’t know that it was not *the* actual session for Turkish Get-up, because later in the circuit training, they had to perform the moves with kettle-bells. Pfft.

Other exercises are TRX and skipping, with the TRX moves focusing on the lower body area (legs, butts, hips, and hamstrings). There were 2 (two) circuits completed, each consisting of 15 sets of exercises. Each exercise took 45 seconds with only 15 seconds of break in between.

Equipments: TRX suspension trainer, kettle-bell, skipping ropes, mattress.

1. Warm up

- Run/jogging 4 laps

- Squat isometric ( + 5 slow, 5 fast )

- Push ups 5/6 variation

- BW turkish get up

2. Circuit exercise

A. Phase 2: KETTLEBELL

- Full squat Press

- One arm swing (right)

- One arm swing (left)

- Turkish get up (right)

- Turkish get up (left)

B. Phase 1: TRX

- Squat

- Side lunges to cross (right)

- Side lunges to cross (left)

- Balance lunges (right)

- Balance lunges (left)

C. Phase 3: SKIPPING

- 5 times 45 sec

3. Cooling down

- Static stretching

Remember, you can always come and join our weekly session every Saturday, 6-7 AM, at Lapangan Basket Outdoor ABC, Senayan! Contact us on Twitter @MasterBootcamp guys!

FIGHT FOR YOUR FITNESS!

MASTERBOOTCAMP SESSION NOVEMBER 12, 2011

Hi there guys!

On November 12, 2011, we had quite a party goin’ on at Master Bootcamp! With 10 participants – that’s 5 Amazon women against 5 Spartan men, the session was nothing but sweat and muscle breaking event. One participant, Randolph Manoe, even had to take a brief break before continuing the exercises. :D

Master Bootcamp also introduced a new tool/equipment on the set! The uber-cool Kettlebell! What is Kettlebell? The kettlebell is a cast iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. In the session, Master Bootcamp included 4 types of kettlebell exercises which you can see in the pictures below.

Just like last week, 12 sets of exercises were sequenced into circuit training; totaling to 2 circuits. Each exercise took 45 seconds with only 15 seconds of break in between.

Equipments: TRX suspension trainer, kettle-bell, skipping ropes, mattress.

1. Warm Up   

Slow & quick run - 4 laps

In/out squat 1 min

Push up 5x

2. Circuit 2 sets

Phase 1

Skipping 45 sec rest 15 sec – 4 sets

Phase 2

- Kettelbelle Swing 45 sec rest 15

- Kettle belle Lunges(press)

- kettlebelleside oblique

- Kattlebelle Squat press

Phase 3

- TRX chest press

- TRX Row

- TRX fly

- TRX upper back

Final Phase

- Bicycle Crunch

- V crunch

 
The final phase was a BONUS phase since we thought, we might just KILLED everyone altogether! Hahaha.

Anyway, we are SOO gonna be waiting for you this Saturday, November 19, 2011, 6-7 AM, at Lapangan Basket Outdoor ABC, Senayan! Contact us on Twitter @MasterBootcamp guys!

See ya there!

MBC SESSION NOVEMBER 05, 2011

Hey guys!

Last week session at Master Bootcamp was a combination of floor, suspension, and rope. YEAP; we were talking about the ol’school skipping rope combined with the nu’school TRX suspension trainer. It’s even more challenging because all TEN (10) types of exercises were done as circuit training. What is circuit training, you ask?

Circuit training is a form exercise that combines resistance training and high-intensity aerobics. Circuit training comprises of more than one type of exercise performed simultaneously one after another (ranging from 6 to 10 types), traditionally with a very minimum resting time between exercises. It is designed so you can work each of your body part as follows: Lower-body, Upper-body, Core-Trunk, and Total-body. As such, the ultimate goal of circuit training is to build strength and muscular endurance. Given the intensity, it is crucial to have a warm up and cool down session before and after circuit training.

Wait! You still have question about Lower-body, Upper-body, Core-Trunk, and Total-body? Worry not!

-          Lower-body: covers your thigh down to your toes

-          Upper-body: covers your chest up and arms (well, you don’t exercise your hair! #krik)

-          Core-trunk: covers your butt up to your neck (trunk) and covers your abs area (core)

-          Total-body: means one exercise will require you to work your whole body!

Hold on! You think skipping rope is easy? HA! Skipping rope at Master Bootcamp is custom made. We don’t use the sophisticated ones you can find at stores in the malls. They are usually very light and friendly. At Master Bootcamp, for the guys, the rope’s total weight is around 1.5 to 2 kg and the girls get the 0.5 to 1 kg ones. This way you work your shoulders even more when you skip-jump. Awesomeness!

So here are the list of exercise and pictures of Master Bootcamp Session on November 05, 2011! 10 exercises, 2 circuits (meaning after exercise 1 until 10 or one circuit, we rest for 2 minutes and repeat again for another circuit).

Equipments: TRX suspension trainer, skipping ropes, mattress.

A. Warm up

Slow & quick run - 4 laps

Dynamic stretching (ankle & shoulder)

Squat star

Push up star

B. Circuit

1.      Skipping 45 seconds (rest 15 seconds)

2.      TRX Squat 45 seconds (rest 15 seconds)

3.      TRX Side Lunges alt 45 seconds (rest 15 seconds)

4.      TRX One Leg Squat 45 seconds (rest 15 seconds)

5.      Plank 45 seconds (rest 15 seconds)

6.      Superman 45 seconds / right arm + left leg (rest 15 seconds)

7.      Superman 45 seconds / left arm + right leg (rest 15 seconds)

8.      Plank 45 seconds (rest 15 seconds)

9.      TRX Power Pull 45 seconds (rest 15 seconds)

10.  TRX Split Delt's Fly 45 sec rest 15 sec

We did 2 circuits! Here are the pics!

3. Cool down

Groin stretch

Single shin stretch

Trunk Flextion

Tricep stretch

Head rotary

Don’t forget, we will wait for you Saturday, 6-7 AM, at Lapangan Basket Outdoor ABC, Senayan! Contact us on Twitter @MasterBootcamp guys!

GOSROOW!

MASTER BOOTCAMP SESSION OCTOBER 29, 2011 (part 1)

Last week session at Master Bootcamp was loaded with TRX training. TRX stands for (T)otal (R)esistance e(X)ercise; you rely on two things which are suspension trainer and your own body weight. Visually, this exercise seems like a piece of cake. Of course, you can't always believe what you see!

The TRX is combined with some other exercises which you can see in the following pictures. The session is separated into 4 Sets, with each set bearing three to four types of exercises. Each type of exercise is performed for 45 seconds, with only 15 seconds rest before moving to the next one. All participants are separated into two groups (Group A & B) who perform different exercises in each set (i.e. after Group A complete the TRX in Set 1, they continue with the exercises that Group B complete, and vice versa).

The session always starts with 5 to 8 minutes warming-up exercises which include a jog around the basketball court, jumping jack, as well as mild stretching.

Equipments: TRX suspension trainer, riffles, hurdles, mats. hassle

SET 1

Group A

- TRX Squat Row / 45 seconds

This TRX move focuses on your hamstring. Picture 1 (the participant in black) shows the starting position. Picture 2 is the squat position. Throughout the exercise, make sure that you don’t loosen up the suspension.

- TRX W Delt's Fly / 45 seconds

This TRX exercise focuses on your shoulders. The picture shows the standby position then continue by letting your body fall to the back until both hands are in front of your chest while holding on strong to the suspension, and then back to the ‘W’ stature like the participants show in the picture.

Group B

- Partner Rifle Crunch / 45 seconds

Each pair performs sit ups in synch, and hand-over the rifle simultaneously to each other when they get to the sitting position. Exhale when you raise your body up, and inhale when your lay your body down. In the picture on of the participants is only doing it alone accompanied by our instructor.

- Grasshopper / 45 seconds (no picture)

This is another core exercise where you get to the plank position (see next paragraphs for a visualize on plank position); then simultaneously move your right and left knees to the front next to your elbows (right knee next to the right elbow and left knee next to the left elbow). While on plank, always remember to squeeze your abs and avoid a dead-lock on your elbow. The faster your move your knees, the more impact you give to your core. Exhale when you move your knees, and inhale when you return to plank position.

(to be continued....)

ABOUT MASTER BOOTCAMP

Greetings!

Master Bootcamp is a group of individuals based in Jakarta, Indonesia, who believe in the power of body fitness in changing one's life from bad to good, good to better, better to great. Our mission is to help you build a mindset about the need to have regular exercise in achieving your maximum body fitness. Master Bootcamp will work with you to discover, reach, and go beyond your limit.

Master Bootcamp session is an outdoor, intense full-body workout that includes both strength and cardio training. Each session consists of sequenced physical routines that aimed mainly to lose body fat, enhance cardiovascular efficiency and increase strength. Any kind of bodyweight exercises like push ups, squats, suspension training and burpees, combined with running and competitive games; you name it, we play it. We develop and alter our session on a regular basis to avoid your body from an inert state because of monotonous exercise. We also held themed sessions, such as kettlebells, boxing, or TRX sessions to meet your preference and need. At end of the day, the variations of resistance, control and position in our boot camp will shape up your body!

Although the term 'boot camp' is inspired by trainings at camps for military recruits, we don't exercise in the 'Sir, Yes, Sir' mentality in our training. Master Bootcamp instructors are certified Personal Trainers who will carefully guide you through each training. You will be pushed to work harder in your individual physical capacity and at your own pace.

We are certainly not campaigning an anti-gym spirit. Physical training in Master Bootcamp offers different set of goals than what you can achieve at the gym. Moreover, we understand there are some people who find it difficult to train alone at the gym. Master Bootcamp session provides an environment where you can socialize and exercise with a group of new friends; often many of them with the same goals. This way, it's always easier to motivate yourself and build that habit of exercise.

Master Bootcamp is entirely independent to any gym or fitness organization. As such, you may avoid hassles of signing up contracts or committing to administration or monthly fees. Our current weekly session is scheduled on Saturdays, 06-07 AM, at 'ABC Outdoor Basketball Court', Senayan (right acrross TVRI building) with only Rp 100,000,- per session per participant. And we are mobile too; just call us up ( +628128077278 Edi  or  +628561119481 Lassam) or email us Master.Bootcamp@yahoo.com to arrange your group's desired time and place. Because Master Bootcamp is really FUN, EASY AND ANYWHERE.

For updates and information, you can also follow us on Twitter at @MasterBootcamp and Facebook ('Master Bootcamp').

We'll see you at the Master Bootcamp!