Torch & Tone Bootcamp

Torch & Tone Bootcamp Torch Fat & Tone Muscles!

05/16/2020

No Saturday 9:00AM virtual yoga tomorrow (5/16). Celebrating our anniversary weekend! Enjoy this beautiful weather ❤️🌞

P.S. if you’d like to get some yoga in, go back and watch one of the past weeks live videos!

Workout of the Day (WOD) - 22APR20201. GET THE BLOOD FLOWINGDon’t overthink this. Our generic warm up is designed to get...
04/22/2020

Workout of the Day (WOD) - 22APR2020

1. GET THE BLOOD FLOWING
Don’t overthink this. Our generic warm up is designed to get the blood flowing to the muscles and then to move those muscles and joints. The idea is just to get the body primed for whatever is programmed ahead of you.
1x - Get the blood flowing with a 400m Run (light time medium pace, no sprinting)

2. MOVE THE MUSCLES & JOINTS
Then get the muscles and joints moving with...
3 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups

Now that your body is warmed up we stretch the muscles to allow yourself the ability to get into position better. You risk injuring your muscles if they don’t have the ability of full range of motion. It’s also important to note that you don’t want to stretch the muscles first thing. Doing so could lead to injury when trying to stretch cold muscles. Follow the sequence listed here to be primed for action.

3. LENGTHEN THE MUSCLES (STRETCHING)
Each Side 2x (alternating)
:30 Upperbody Banded Stretches
:30 Lowerbody Banded Stretches
(join our online program to learn the proper stretches)

CONDITIONING
2 Rounds
50 Heel Touches (2 count)
50 Flutter Kicks (2 count)
30 Crunches (2 count)
- “2 count” means each side (left + right) needs to be performed to equal 1 rep

WORKOUT
For Quality (not for speed)

3 Rounds
10 Dumbbell Curls
10 Dumbbell Shrugs

3 Rounds
10 Goblet Squats
10 Hand Release Push-Ups

3 Rounds
10 Sit-Ups
40 Mountain Climbers (1 count)

3 Rounds
10 Dumbbell Deadlifts
10 Dumbbell Bent Over Rows

SCORE:
N/A (but it’s a good idea to record the weights you used for future reference)

NOTES:
- Rest as needed
- Perform exercises with perfect form
- Use weights that PERMIT you to perform the exercises with perfect form

MODIFIED:
If you are working out at home without equipment you can use anything that will allow you to safely perform the exercises. Don’t be ridiculous. Don’t hurt yourself trying to use something that is dangerous.

Workout of the Day (WOD) - 22APR20201. GET THE BLOOD FLOWINGDon’t overthink this. Our generic warm up is designed to get...
04/21/2020

Workout of the Day (WOD) - 22APR2020

1. GET THE BLOOD FLOWING
Don’t overthink this. Our generic warm up is designed to get the blood flowing to the muscles and then to move those muscles and joints. The idea is just to get the body primed for whatever is programmed ahead of you.
1x - Get the blood flowing with a 400m Run (light time medium pace, no sprinting)

2. MOVE THE MUSCLES & JOINTS
Then get the muscles and joints moving with...
3 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups

Now that your body is warmed up we stretch the muscles to allow yourself the ability to get into position better. You risk injuring your muscles if they don’t have the ability of full range of motion. It’s also important to note that you don’t want to stretch the muscles first thing. Doing so could lead to injury when trying to stretch cold muscles. Follow the sequence listed here to be primed for action.

3. LENGTHEN THE MUSCLES (STRETCHING)
Each Side 2x (alternating)
:30 Upperbody Banded Stretches
:30 Lowerbody Banded Stretches
(join our online program to learn the proper stretches)

CONDITIONING
3 Rounds
:30/:30 - Sit-Ups/Mountain Climbers
- max effort on each exercise, alternating back and forth
- rest as needed but try to keep working

WORKOUT
For Time
100 Push-Ups
* 2 Burpees EMOM
Starting the workout with 2 burpees then complete as many Push-Ups as possible with remaining time. Continue until 100 Push-Ups are completed.

SCORE:
Time to complete all 100 Push-Ups

NOTES:
- start each minute with 2 burpees, continuing from where you left off at the end of the previous minute

MODIFIED:
Push-Ups —> Modified Push-Ups (from your knees)

Workout of the Day (WOD) - 20APR20201. GET THE BLOOD FLOWINGDon’t overthink this. Our generic warm up is designed to get...
04/20/2020

Workout of the Day (WOD) - 20APR2020

1. GET THE BLOOD FLOWING
Don’t overthink this. Our generic warm up is designed to get the blood flowing to the muscles and then to move those muscles and joints. The idea is just to get the body primed for whatever is programmed ahead of you.
1x - Get the blood flowing with a 400m Run (light time medium pace, no sprinting)

2. MOVE THE MUSCLES & JOINTS
Then get the muscles and joints moving with...
3 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups

Now that your body is warmed up we stretch the muscles to allow yourself the ability to get into position better. You risk injuring your muscles if they don’t have the ability of full range of motion. It’s also important to note that you don’t want to stretch the muscles first thing. Doing so could lead to injury when trying to stretch cold muscles. Follow the sequence listed here to be primed for action.

3. LENGTHEN THE MUSCLES (STRETCHING)
Each Side 2x (alternating)
:30 Upperbody Banded Stretches
:30 Lowerbody Banded Stretches
(join our program to learn the proper stretches)

CONDITIONING
2 Rounds
10 Dumbbell Curls
50 Heel Touches
10 Superman Pulses
50 Flutter Kicks

WORKOUT
3 Rounds
(each round separated by 2 minutes of rest)
5 min AMRAP
5 Handstand Push-Ups
25 Double-Unders
200m Run

SCORE:
Total amount of rounds and reps completed

NOTES:
- start each round from where you left off at the end of the previous round

MODIFIED:
5 Handstand Push-Ups —> 5 Pike Presses —> 5 Hand Release Push Ups
25 Double-Unders —> 50 Single-Unders

Workout of the Day (WOD) - 17APR20201. GET THE BLOOD FLOWINGDon’t overthink this. Our generic warm up is designed to get...
04/17/2020

Workout of the Day (WOD) - 17APR2020

1. GET THE BLOOD FLOWING
Don’t overthink this. Our generic warm up is designed to get the blood flowing to the muscles and then to move those muscles and joints. The idea is just to get the body prime for whatever is programmed ahead of you.
1x - Get the blood flowing with a 400m Run (light time medium pace, no sprinting)

2. MOVE THE MUSCLES & JOINTS
Then get the muscles and joints moving with...
3 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups

Now that your body is warmed up we stretch the muscles to allow yourself the ability to get into position better. You risk injuring your muscles if they don’t have the ability of full range of motion. It’s also important to note that you don’t want to stretch the muscles first thing. Doing so could lead to injury when trying to stretch cold muscles. Follow the sequence listed here to be primed for action.

3. LENGTHEN THE MUSCLES (STRETCHING)
Each Side 2x (alternating)
:30 Upperbody Banded Stretches
:30 Lowerbody Banded Stretches
(join our program to learn the proper stretches)

WORKOUT
3 Rounds
(each round separated by 2 minutes of rest)
3 Wall Walks
6 Hand Release Push-Ups
9 Goblet Squats

SCORE: Total amount of rounds and reps completed.

NOTES:
- start each round from where you left off at the end of the previous round
- you choose the weight you use for the goblet squats

MODIFIED:
Wall Walks —> :60 Plank Hold

WARM UP1x - 400m Run3 Rounds of:10 Air Squats10 Push-Ups10 Sit-UpsSTRETCHINGEach Side 2x (alternating):30 Upperbody Band...
04/15/2020

WARM UP
1x - 400m Run
3 Rounds of:
10 Air Squats
10 Push-Ups
10 Sit-Ups

STRETCHING
Each Side 2x (alternating)
:30 Upperbody Banded Stretches
:30 Lowerbody Banded Stretches
(join our program to learn the proper stretches)

WORKOUT
15 Rounds
3 Tuck Jumps
3 Air Squats
3 Burpees

SCORE: Total time to complete the workout

Workout of the Day - 15APR202015 Rounds For Time3 Tuck Jumps3 Squats3 BurpeesYour score will be how long it takes to do ...
04/15/2020

Workout of the Day - 15APR2020

15 Rounds For Time
3 Tuck Jumps
3 Squats
3 Burpees

Your score will be how long it takes to do the 15 rounds! Post your scores in the comment section! Have fun!

We hope you are all doing well, staying safe, and being smart. One way you can do that is to start a workout routine. He...
03/25/2020

We hope you are all doing well, staying safe, and being smart. One way you can do that is to start a workout routine. Here are some bodyweight workouts you can do at home. They don't require any equipment and are great at getting the heart pumping and the muscles moving! We love you all! Be safe! ❤️🇺🇸

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600 Main Street
Riverton, NJ
08077

Telephone

+16092848813

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