The below link is to the forum for Sally's Boot Camp members, past and present.
~~~ NOTE: The forum will not be available for the time being~~~
Next Boot Camp Starts March 14th
Sign Ups Start Feb. 13th - Reserve your spot now!
CoachSallysBootCamp@gmail.com
Call: (425) 252-5222 or TEXT: 360-961-6961
12pm - 1pm, 7pm - 8pm or 8pm - 9pm
Mondays, Wednesdays and Fridays
Saturdays 9am-10am
Camp Price: $300
NOW
Saturday only price $120
or Drop-ins :$20
Where: 1202 Hewitt Ave. Everett, WA
Only 20 spots available per class
Spots go fast, 50% down to lock in your spot
($50 non refundable)
Sample Workout #1
50 sets of Stairs
3 x (10 sets of 1 push up to a pull up)
3 x (12 Single leg squats each side)
3 x (50 Bosu Squats (ball side up) & 3:00 min Wall Sit)
5 x (16 push up rows (8 each side) with 15 lb weight
Sample Workout #2
http://www.lockflow.com/drills-and-workouts/box-it-30-minute-workout
1). Step up knee (both legs) 2). Push-ups 3). Step overs (both legs)
4). Hand walk overs 5). Box jumps 6). Shoulder press 7). Lunges (both
legs) 8). Dips 9). Jump overs 10). Plank 11). Row boats 12). Bicycles
Sample Workout #3
2min Box Stepovers 30 second rest
2min 1,2 Sprawls 30 second rest
2 min Skippies 30 second rest
2 min Pushups (on knees) 30 second rest
2 min Tricep Extensions 30 second rest
2 min Leg Lifts 30 second rest
(hands under butt head off floor)
2 minute rest X3 sets
Week of June 26th thru July 3rd(Sally's Workout)
20 minute warm up on one of the Cardio machines:
Sample Workout #4
Eliptical - Level 15
Bike - Level 8
Treadmill - 10% incline, 3.5 mph (walking only)
"Fight Gone Bad"
(you'll need 2 boxes, 1 medicine ball, 20 or
25lb weights, pen& paper, someone to count)
Do as many of each of these drills as possible, have your counter
keep track of your score, no rest between exercises.
1 Minute Push ups
1 Minute medicine ball throws against the wall squating to box each
time
1 Minute Upright rows
1 Minute Shoulder Press
1 Minute Box Jumps
1 Minute Rest.
After the minute rest, repeat for a 2nd, and then a third time. Try
to beat your previous scores!
Sample Workout #5
Right leg leads 15
Left leg leads 15
Both 15
Then 14,13,12,11 all the way to 1
Push ups on push up bar
5 sets till failure on each set
200 sit ups (not crunches)
One set of planks as long as you
can untill failure. Current record time
is 8:31 held by Sergey
Sample Workout #6
3 Sets of 10 CroCops
3 3 minute rounds of Ball Carries
500 Jabs on a hanging bag
500 Crosses on a hanging Bag
500 Jab, Cross Combo's on a hanging Bag
100 9's on a hanging Bag
100 10's on a hanging bag
100 Ab Rollers
Sample Workout #7
10 sets of stairs (sprinting)
10 burpees
10 pushups
10 situps
10 squats
Repeat with 9,8,7,6,5,4,3,2,1
Complete in under 25 minutes
