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!
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