
“Texas Hold ‘Em” Boot Camp
If you’re reading this in the way future – this was the time when we were all isolated due to COVID-19 – so at the gym I work at – Upward Motion Personal Training, we’ve been teaching classes remotely, via Zoom.
So here’s one of the many – “Texas Hold ‘Em” boot camp – I call it that because it’s chock full of isometric holds, which help strength, endurance and power.
NOTE: if you have high blood pressure, isometric holds can be a dangerous thing. Instead, you can do pumping action, or just do the full motion – aka regular squat instead of squat hold.
:25 work :15 rest – Each exercise is done for 25 seconds, followed by 15 seconds rest – rotate through the two exercises 4 times (for a total of eight 25 second intervals), then move to the next station.
The Workout
Warm up for 5 minutes first – jumping jacks, squats, arm circles, torso twists, this kind of thing.
1)
a) high knees
b) squat hold (squat all the way to parallel with ground – hold it!)
x4
2)
a) burpee
b) half pushup hold (go down half way – hold it!)
x4
3)
a) squat jumps
b) front leg hold (hold your leg straight out in front of you, parallel to the ground)
x4
4)
a) silly feet (quick feet like a football player, but also shake your arms crazily!)
b) side leg hold (hold your leg straight out to the side parallel to the ground – keep your toe pointed straight or slightly down)
x4
Enjoy! I’ll hit you with more soon!