Rosie Tahoe Bootcamp

Adventures of lil miss Roxy

We're back and ever so grateful for all the women and men fighting the 🔥 🔥 Who saved our gym! Oh, and for saving Lake Tahoe too!

The smoke is gone and we are having fun and getting strong Tahoe Club 100 Training Center. Small group classes start at 6 AM and 7 AM Monday through Thursday.

We r back at it!!! In the Club Tahoe Club 100 Training Center

Quarantine daily sweat sessions in “LUMPS GYM”
peeps post your evidence!!
***ygains # nobodycancelledfunfitness # fitness family

things to try!!

THURS 4/2
EMOM’S (EVERY MINUTE ON THE MINUTE
6 ROUNDS

1. 15 BURPEES
2. 20X PISTOL GETTUP’S
3. 15X TRICEP DIPS
4. 22X SIT UPS
5. 15X HAND RELEASE PUSH UPS
6. 24 POP SQUATS

GLUTES (IXMIN INTERVALS)

• SINGLE LEG GLUTE BRIDGE
• OTHER LEG
• ROVERS REVENGE (SIDE KICK)
• OTHER
• ALT RAISE TO KICK FROM (TABLE TOP)
• DONKEY KICK WITH WEIGHT
• OTHER
• (TABLETOP)SINGLE LEG EXTENDED LEG RAISE TO CROSS OVER
• OTHER
• CLAM POSITION; BENT RAISE-EXTREND RAISE
• OTHER
• SUMO TOES OUT JUMP-TOES IN JUMP
• BRIDGE KNEES IN AND OUT
• FIG 4 LIFT
• OTHER

ABS BANDED

• UP DOWN LEG LIFTS OPEN AT BOTTOM AND TOP
• PLANK STEPS
• FACE UP CRISS CROSS
• CORK SCREW LIFT (HOLD WEIGHT AT TOP)

WEDNESDAY 4/1
4X30SECS 4 TIMES
TABATA
• PLANK JACKS SHOULDER TAP
• SQUAT TWISTS

CIRCUIT 1;(WITH BAND)

• SIDE LUNGES (W)
• SQUAT TRICEPT (ONE W)
• BURPEE SIDE RUN 4HIGH KNEE
• V SIT TO HOLLOW ROCK

CIRCUIT 2;
• ULTIMATE BURPEES
• REN ROW R+L 4 HIGH KNEES
• POWER SKIPS
• SPIDER PLANK RUN

CIRCUIT 3;
• REVERSE LUNGE CURTYS (RIGHT OR LEFT)
• BENT BICEP CURL TRICEP EXTENTION
• BOX SQUAT (ON CHAIR) JUMP UPS
• RUSSIAN TWIST

CIRCUIT 4;
• STIFF LEG D.L UPRIGHT ROW
• ALT REVERSE LUNGE FRONT RAISE, STAND TO LAT RAISE
• SHUFFLE SHUFFLE TOUCH DOWN
• LEMON SQUEEZE

CIRCUIT 5: -BAND
• MONSTER WALK (TOES OUT, BAND ANKLES)
• SQUAT LAT LEG RAISE (BAND ABOVE KNEE)
• BAND -ARMS RAISED OH -ALT REVERSE LEG RAISE(BAND ON HEELS)
• BIKE ABS (BAND UNDER FEET).

No weights?? Modification in ( )

MONDAY 3/30
CIRCUIT 1:
10 REPS: AMRAP -12 MINS
• Dumbbell squat press
• Push ups
• Single arm renegade row (side plank dip)
• Stiff leg dl-upright row (alt step ups)
• Front raises. (plank front raise)

CIRCUIT 2:
• Weighted burpee
• Dumbbell burpee squat hold punch
• Plate jack (squat jack)
• Mnt climbers
• Dumbbell pull over knee tuck (Knee tuck sit up)

CIRCUIT 3:
• Goblet squat (squat pulse)
• Bridge hold chest press (bridge press)
• Reverse lunge oblique twist (no weight)
• Circle press (t rotaton)
• Skier swings (Body weight)

CIRCUIT 4:
• Stiff leg dead lift (single leg body weight)
• Sumo squat front raise
• Side lunge single arm press -press opp side(side lunge )
• Alt kneel hop
• Weighted Russian twists

BURN OUT
30SECS:x3
• Lat bear crawl
• Lat mnt climb
• Forearm plank jack

FRIDAY 3/27
CIRCUIT1;
30SECS/10 ( X4 )
1.Squat jacks
2.elevated bridge
3.wide mnt climb
4.SIDE step up (right)
5. tuck jumps
6.SIDE step up (left)
7.alt squat front kick
8. jump lunges
9.lat skaters
10. bike abs.

CIRCUIT 2;
60SECS NO BREAK X3
1.burpee / \side to side
2.runners stretch-(-towards knee) rotate
3.crab walks

CIRCUIT3: 40 sec/20
1.Squat jumps forward and back
2.sumo pop squats
3. 3 position lunge Right
4. 3 position lunge Left

CIRCUIT4;30 secsx4 one side
1.single leg sit up
2.hollow side hold
3.side plank (dip)
4.mermaid elbow to knee

THURS 3/26
CIRCUIT 1: (4ROUNDS)
1.side step out lunges 12 each 2.Sumo squats
3.plank wide feet jump ins
CIRCUIT 2: (4ROUNDS)-Banded
50 secs on-10 secs off
1.surfer squats
2.bench hop overs (donkey kicks)
3.banded side steps(stay in squat band above knee) 4.Glute bridge sit ups (touch toes)
CIRCUIT 3:
40secs on-20 secs rest
1.downdog- push up (elbows face back, head towards ground) 2.squat jacks (stay low.....in/out)
3.Tri push ups (on knees)
4.curtsy squats...stay low
5.Isometric squat hold (pulse)
CIRCUIT 4:(60sec no stop)x3
1.superman (slow and controlled...squeeze b***y) 2.bear walks side/side...forward back 3.inchworm-4 mnt climbers
4.shuffle shuffle touch floor and back
5.Diamond sit up

See you at 7!!😆😆😳

Wednesday 3/25

50-40-30-20-10
1.BURPEES
2.GLUTE BRIDGES (BANDS) 3.PLANK JACKS 4.WALKING LUNGES 5.RUSSIAN TWIST
6. PLANK ROW R+L=1

COUNTING IS OK AT HOME!!!! RIGHT

Join us for a live workout at 7am on zoom...
message me email address to get the link..
It will keep us accountable.