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!