Miami Women-Only Fitness Bootcamp

APRIL SHOWERS….BRING MAY MUSCLES!

For the month of May, we are focusing on upper body strength. The key to reaching any goal is CONSISTENCY!!! Stick to the task at hand until you get it done!

What you will need: a timer, a pull up bar ($20-$40) or you can use monkey bars at the gym. You can get these in before or after your bootcamp workout.

WEEK 1: Starting this Sunday, May 7, we will begin we the TIMED HANG.

Aim for 30 sec x 3 sets; REST for a minute, then for 10 reps, try to do a pull up. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the timed hang!!!

WEEK 2: Starting May 15, we switch to NEGATIVES.

Jump up to the bar and try to hold yourself up there as long as you can. As you tire, slowly lower yourself. Do this 3 times but try to hold yourself at the top for as long as possible before you slowly descend. REST for a minute, then for 10 reps, try to do a pull up. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the negatives!!!

WEEK 3: Starting May 21, we switch to PULL UPS with the BAND.

Now we’re switching to pull ups using a band that will provide some assistance but not too much. You want to feel that you are putting in the work. After your 3rd set, REST for a minute, then for 10 reps, try to do a pull up without the band. Put in a genuine effort and TRY to pull yourself up 10 X. You don’t realize it but in that attempt, you are strengthening the muscles required to do a pull up. Do this every time after the pull ups with the band!!!

This Saturday, May 6th!!! Meet us in our favorite garage at 7am.