MASTERBOOTCAMP SESSION NOVEMBER 26, 2011

Howdy hoo!

The session held on November 26, was kind of special because it was the 12^th session we had since Master Bootcamp started 3 months ago. Not surprisingly, the series of circuit training was special too; special as in it was the HARDEST one so far. All participants were brought down to their knees, begging for the session to end! :D

Anyway, the theme was EXPLOSIVE POWER and the session was exactly that; mad explosive. Not only circuit training, participants also got a little game at the beginning to work on their speed and strength. And since all participants were guys, it got a little bit competitive somehow.

Also, we introduced a new tool called Medicine Ball. This is one of the most common tool when it comes to explosive training. Basically the main idea of using a medicine ball is to SLAM it as hard as possible (hence, “explosive”) to the ground or floor. This is a good core/abs exercise that can be performed while standing up or sitting down. So, here you go: the list set of exercises and pictures from last week!

Equipments: TRX suspension trainer, kettle-bell, mats.

WARM UP

SET 1

Speed Game (total 5 minutes) – Kettle-bell Swing + Bicycle Crunch

The game is a continuous repetition of the Kettle-bell Swing and Bicycle Crunch. A complete set consists of 20 reps of kettle-bell swing and 20 reps of bicycle crunch. The kettle-bell is located 25 meters from the mat to do the bicycle crunch on. As soon as participants finish their own 20 reps of kettle-bell swing, they have to run to the mat, do 20 bicycle crunch (for each left and right side) and then run back to the kettle-bell to do another 20 reps, and so on. The aim is to complete as many set within 5 minutes.

SET 2

Circuit Round 1

- KTL wood chop bottom to top                              (45 seconds)

- BW Squat and Jump                                                (45 seconds)

- Med Ball Slam Down                                               (45 seconds)

- TRX 1 Arm Overhead Squat and Touch Down      (45 seconds)

SET 3

Circuit Roun 1

- TRX lunges 1 arm KTL shoulder prs                        (45 seconds)

- BW Squat and Jump                                                (45 seconds)

- BW Burpees                                                              (45 seconds)

- Med Ball Slam Sit Ups and Russian Twist              (45 seconds)

Oh yeah! We’re having a half-price promo for students this Saturday, December 3, 2011! Students from any level are invited to come and try our session. Just contact us 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.- (so for students it’s only Rp 50,000.-) which probably cost less than your dinner on Friday nights :D

See you there!