Complete Gymnasium Summer season Camp
Day 3: Wildcard Wednesday | Energy + Cardio Journey
Maria Sollon MS, CSCS, PES
Welcome to Day 3 of Complete Gymnasium Summer season Camp!
Hope you’re a cheerful camper as a result of right this moment’s session is a full-on glamp-out to your muscular tissues. It’s Wildcard Wednesday, and we’re shaking up the routine with a robust power + cardio combo that delivers full-body depth… Complete Gymnasium fashion!
🌟 Simply discovering camp now? Discover the Complete Gymnasium Summer season Camp Brochure to see what it’s all about and be a part of us from Day 1. Total Gym Summer Camp – Total Gym Pulse
⛺ Wildcard Wednesday Theme: Energy + Cardio Journey
Why is it referred to as “Wildcard?” Since you by no means know what’s coming subsequent, besides that it’s assured to spike your coronary heart fee, mild up your muscular tissues, and possibly toss in a little bit outside enjoyable too.
Immediately’s problem blends:
✔️ Push-pull supersets
✔️ Plyo-style cardio drills
✔️ A bonus badge should you take a part of your exercise exterior!
Let’s make Day 3 really feel like a mini health journey. Get in your Complete Gymnasium and let’s shake issues up!
💪 Complete Gymnasium Exercise of the Day: Wildcard Energy + Cardio Circuit
Focus: Coronary heart fee elevation + useful power
Instructions: Carry out the workouts listed in circuit format, one after the opposite with minimal relaxation intervals. Select to carry out both reps or time. Repeat 2 or extra rounds based mostly in your timing.
Units: 2 Rounds
Reps: 10–25 reps/ train (relying on motion pace)
Alternate Choice: 45 sec work / 15 sec transition
Set Up
Equipment: Squat Stand, Pull-up Bars
Stage: medium-high degree (Modify Incline based mostly in your power)
- 10 Squat Jumps + 10 Squat Pulses + 10 Squat Jumps (maintain low influence)
- Pull-ups (choice: +plyos)
- Kneeling Chest Press (Squat Stand)
Repeat 2 units
- 15 Single Leg Glute Hops + 15 Pulses (R/ L)
- Kneeling Rows (underhand grip)
- Gliding Dips
Repeat 2 units
- Core Finisher: Incline Mt. Climbers (45-60 seconds)
🎥 Watch the demo video for teaching cues, type ideas, and methods to switch or progress your exercise.
📋 Day by day Badge Guidelines
Full these challenges to earn your Day 3 badge on the Summer season Camp Board!
✅ Full the power + cardio exercise
✅ Add a brand new or favourite Complete Gymnasium transfer
✅ Take a 15-minute stroll or motion break outdoor
✅ Monitor how your power feels right this moment (journal the expertise)
✅ Earn your Energy + Cardio Badge
🎯 Head over to my YouTube channel for a full follow-along of Day 3’s Camp exercise and let’s flip up the warmth collectively! @groovysweat
🏅Camp Tip of the Day
The key to progress? Maintain your physique guessing! Combining power with cardio not solely boosts efficiency, but additionally makes coaching extra enjoyable and useful. Keep constant, keep curious, and sweat with objective.
📥 Seize Your Badge Board
Nonetheless want it? Download your Summer Camp Badge Board PDF
Use it to trace your progress and proudly mark off every badge!
Technique to crush Day 3, Camper!
Excessive-fives to you! Examine off your badge duties, and we’ll see you tomorrow for “Flex & Movement Thursday | Restoration & Mindset.”
Maria
@GROOVYSWEAT
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