July 25, 2017
Are you ready to be worked to the edge of your capacity?!?
Welcome to the MYZONE Bootcamp – designed to push you to your limits and increase your workout effort!
We encourage you to weave this workout into your routine on a day when you have high energy and when you are well rested/recovered. We also encourage you to plan an active recovery or rest day following this workout.
Important Disclaimers before you participate in MYZONE BOOTCAMP:
This workout is designed as a high-intensity workout using high-intensity interval training (HIIT). Please be sure to warm up for at least 5 to 10 minutes in the BLUE and GREEN zones before you start this workout. You will get the most out of your workout effort if you warm up first.
As you have heard us talk about many times during our Fitness Friday broadcasts, it is a good thing to push your body to a point that forces it to adapt and change (the principle of progressive overload); however, your body is not built to be pushed to the max every day. If you go all out too often, you are at risk of overtraining and an overuse injury (or burn out). Remember, variety is the spice of life, and sprinkling all of the MYZONE Zone colors across your Activity Calendar is a good thing.
As always, listen to your body and use your rate of perceived exertion (RPE) as a comparison to the objective feedback of your heart rate. You can expect your RPE to be in the 8 to 10 range throughout this workout (indicating very hard or very, very hard exertion). If you need a little bit longer on the recovery, take it – you can always recover longer and come in stronger!
Let’s get to work!
You will need the following equipment: kettlebell, battle rope, mat, medicine ball, dumbbells, barbell, and slam ball.
You will complete 3 rounds of HIIT for all 7 exercises in the Bootcamp workout. Each interval consists of 45 seconds of ALL OUT effort, followed by 15 seconds of as much recovery as possible.
Perform 3 rounds of 45:15’s and then rotate to the next exercise. After you have gone through all 7 exercises, immediately start at the beginning again (no rest between rounds) and repeat! If the first round doesn’t get you, the second round surely will! And, for you hard core troopers, maybe a third round is necessary to push you to the limit!
If you complete two rounds, this workout will take you about an hour (time estimate includes a 5 to 10 minute warm up).
Strap on your belt and get to work!!!
We’ll demonstrate the above exercises during a live Fitness Friday broadcast, and for those of you attending the IDEA World Fitness Conference in Las Vegas (July 19th – 23rd), we’ll be conducting a heart rate recovery game using these exercises. Come and play with us at the MYZONE booth on the tradeshow floor!
How did you survive the MYZONE Bootcamp Workout?!? Did it increase your workout effort? Use the hashtags #effortrewarded and #myzonemoves when you post your pics. Don’t forget to add your workout pics and rate your moves in your Activity Calendar!
For more tips on how to use the MYZONE heart rate monitor and app, follow us during Fitness Fridays on Facebook Live (subscribe on MYZONE’s Facebook Page) – 8 am PT, 11 am ET, and check out our MYZONE Moves Podcast on iTunes or Google Play.
Keep moving forward!