MASTERBOOTCAMP SESSION DECEMBER 10, 2011

This. Is. Spartaaa!

OK. Although no one was dressed in a bikini-like underwear like in the movie, this week’s session of Master Bootcamp was themed ‘300’. (You weren’t really expecting everyone to be dressed in bikini were you? You were? Well, maybe some other time. :D). Here are the Spartan men soldiers and Amazon women warriors who flooded the Senayan’s ABC Outdoor Basketball court with their sweat (no blood, we assure you) and filled the air with their screams:



Master Bootcamp



(Yes the picture above was taken after the gruesome session. Despite the exhaustion, everyone immediately turned alive when they heard about taking a picture together :D).

The session, as usual, comprised of exercises allocated into two circuits. The theme 300 refers to the total of reps (repetitions) that the participants had to complete in a single circuit. The 300 reps are dispersed equally into 6 sets of exercise. Each set has either one type of exercise to be executed twice with 25 reps, or two types of exercise to be executed once each with 25 reps.

The first circuit was apparently too much for most participants to bear that Master Bootcamp trainers had to alter the second circuit a little bit. Instead of forcing the participants to complete another 300 reps of the entire set of exercises, the theme ‘300’ was modified to represents seconds. So for the 2nd circuit, each type of exercise was completed in 25 seconds instead of 25 reps.

This is something that we would like to emphasize with the way Master Bootcamp train you to master your fitness. Although we draw inspiration from trainings at military camp where everyone is pushed to reach their limit, we really don’t do everything military style. We don’t want you to pass out or exhaust your self when exercising. Committing to the regular exercise and exercising the right way, that’s the goal we want you to achieve. Anyway, here are the pictures from December 10 session!

Equipments: TRX suspension trainers, kettle-bells, cones, mats.

WARM UP

The warm up session is filled with basic movements to familiarize the participants with the later main exercises, such as push ups, squats, and etc.

SET 1 - One Leg Reach The Cone (Left Side 25 reps / Right Side 25 reps = 50 Reps)

A good exercise for your balance and legs. Simply reach the cone while extending your legs straight to the back. Trust us, not easy if you have to do this 25 times.

SET 2 - TRX Power Pull / Medicine Ball On One Hand (Left Side 25 reps / Right Side 25 reps = 50 Reps)

This TRX trains your legs, biceps and shoulders. For the ladies, as an alternative, they skipped the medicine ball on one hand.

SET 3 - Medicine Ball Slam Down (50 reps)

By slamming down the medicine ball as hard as you can to the ground, you give an explosive work out to your core area.

SET 4 - Kettle-Bell Lunges Press (Left Side 25 reps / Right Side 25 reps = 50 Reps)

Focusing the tension on your legs and your shoulders, the kettle-bell lunges have optional weights from 3 to 7 kg. Of course they guys have big egos and forced themselves to use the heaviest one. Nobody wanted to be pictured holding the pinky 3 kg kettle-bell. :D

SET 5 - Bicycle Crunch (25 reps) + Burpees (25 reps)

Near the end of each circuit, participants are forced to do some cardio exercise. With only 15 seconds break between the bicycle crunch and the burpees.

SET 6 - Push-ups (25 reps) + Jumping Jack (25 reps)

To end the set, nothing was more relieving than a simple push-ups and jumping jack.

So in total, 300 reps! Fiuuh things are never as easy as they look! :D

Tomorrow morning on December 16, 2011, we will our regular Master Bootcamp session. Just asks us stuff on Twitter @MasterBootcamp or call Master Edi (+628128077278). Our session is held at Lapangan Basket Outdoor ABC Senayan, right across TVRI Building. Every Saturday at 6-7 AM.  Fee per session is only for Rp 100,000.-.

Catch you there guys!