Bootcamp - Mission Fitness

15/01/2024

“How many surgeries have you had?”

🙁

TRUTH: There is an “optimal” way to move.

REALITY: Our brain doesn’t care.

Our body is designed to allow us to move efficiently but if we becomes compromised do to pain or injury our brain will find another way to move. We call this COMPENSATION. Too much compensation turns into pain & injury.

Avoid this by working essential movements.

Get 👉🏻The Book of Painless Exercise
here are the links for the BUNDLE AND DIGITAL OPTIONS,

Digital - https://www.romfit.com/products/pnlexdg
Bundle - https://www.romfit.com/products/pnlbundle

Become a Better Human

31/08/2023

Hi everyone, here is the summary for Tuesday evenings session.
Warm up - our usual pattern of walking, jogging, activation, mobilisation and pulse raising exercises to rev us up in readiness for the workout.
Main effort - Slam ball circuit.
A 10 min continous circuit working 5 reps of the ex's:
Slam ball
Bench crunchies, any variety.
KB bent over row
Rock n Roller press up using the benches.
Our second set was inspired by Richard Kirkman who was enjoying his last Summer session before heading of to Milton Keynes to work for a few months.
One lap of the circuit starting with Slam balls and moving off to then complete 3 sets of Rock n Roller.
2nd circuit- Slam ball followed by 3 sets of crunchie and the 3 and final set bench set ups with knee lift. Great idea Richard, stay safe and see you soon.
Our final flourish was a few sets of Resistance Bands as a celebration of 3yrs of use by us😁.

Cool down - Individual stretching using the benches targeting, hamstrings, glutes and lower back.

24/08/2023

Hi everyone, here is the summary for our Tuesday evening session.

Warm up - as this was our first session for 2 weeks our warm up felt like a workout on its own! We slowly worked through our activation and mobilisation movements to shake out our bodies.

Main effort - Mobility and Conditioning Training.

I recently watched a training video which inspired my to use a few of the movements for workout.

1. Rock n Roller with front working left / right leg x 2 reps. Jog or walk the shuttle to suit individual abilities.

2. Sit through x 2 reps each side. Jog or walk the shuttle and repeat ex No 1.

Rest & water and then a cheerful round of resistance bands - squats, side step with jump, monster walk forwards and back.

A little chat occurred as to what next. It was agreed the we would do 4 rounds4 reps of squat thrust to kettlebell clean to upright row the Jog the shuttle and recovery walk to return.

Abs - a much missed set of abs x 8 reps
KB Russian twist
Alternate leg v sit with kb press
KB crunchie.

Cool down - gentle stretching for hips and lower back. Welcome back💪

24/08/2023

14/07/2023

Hi everyone, here is the summary for Tuesday evenings session.
Warm up - we enjoyed a sunny evening and began gently with our walking and jogging the shuttle distance stopping at the turns to complete activation, mobilisation and functional movements to rev us up for the session.
Main effort - MAS - EMOM - ABS. A collect of effort sets to give us a total body workout.
Phase 1 - Partner MAS. 4 efforts - 20 secs work with 20 secs rest. This was a great effort as we upped the distance to 16 metres 😁.
Phase 2 - Every Minute On the Minute (EMOM). 3 reps of this starting on the minute and resting for the remaining seconds before going again
8 Minutes non stop. 3 ex's 3 reps:
KB alternate leg rear lunge
Bicep curl & press
Upright row.
I under estimated the strength and speed of the group and we agreed to increase the last few sets to 4 reps and then 5 reps.
Phase 3 - Abs 3 sets of 8 reps:
KB Russian twist sit ups
KB Alternate leg v sits with KB press
Sit throughs🔥😁

Our finisher was a collection of Resistance Bands:
Squats & pulses
Side step with squat jump
Monster walk 10 strides forward/backwards

Cool down - Stretching for lower back, hamstrings and hip flexors.

10/07/2023

Here are the summaries for last week's session.

Tue 4 Jul - Timed circuits - 3 ex's for 30 secs repeated for 3 sets.
1st circuit
KB Bicep curls
Table top with baby KB pull through
Squat pulse
2nd circuit
KB military press
Shelley abs Combo, kb deadbug + crunchie
Mountain climbers
3rd circuit
KB swing
Sit through
Inchworm.

Sat 8 Jul - Partner Ex & Run. The Ex playlist working 2 sets of every Ex with a lap of the running grid in-between.
KB curl & press
Tricep dips
Seated KB Russian twist
Twisted mountain climbers + shoulder tap
KB clean - press - squat

Our finisher was a medley of Resistance Bands:
Seated pulse and alternate forward steps
Standing squat side steps with jump - monster walk - pulse.

As always. Warm ups & cool downs to compliment the main effort.

See you tomorrow

04/07/2023

Though I'd better catch up with last week's workouts.

Tue 27 Jun - A damp evening saw us enjoy a partner based MAS session. Our warm up focused on getting us ready to run.
We worked in pairs with a 20 sec effort and resting for 20 secs while are partner ran. We worked the following efforts with a 1 min recovery between sets
4 efforts, 3 efforts, 2 efforts an 1 effort. Then then worked back up from 1 to 4 efforts.
Our finisher was an individual 2 min & 1 min MAS set. This got our heavy legs going not to mention heart and lungs puffing 🔥

Sat 1 Jul - Individual endurance circuit. 2 x 10 mins sets of constant work. The 4 ex's on the circuit were:
KB - clean - squat & press x 6 reps
Slam balls x 6 reps
Abs bench - options, individual choice of crunchie, flutter/scissor kicks or leg raises - 8 - 12 reps
Bench steps up with high knee lift x 4 reps each leg.

Have to say that the old legs were burning at then end and could still feel the goodness in my glutes on Sunday😁.

See you tonight for our next session 💪

26/06/2023

Hi everyone. Thought that I had better put up the summary for last week's session. Last Tuesday saw Caroline enjoy her last workout for a while, cannot believe that baby will soon be here. We send a best wishes for the next few weeks and look forward to seeing Bootcamp baby very soon❤️

Tue 20 June - Triple Triple Arms Overload
A KB overload of 3 exercises of 3 reps completed 3 times with a shuttle run recovery between sets
3 x bicep curls
3 x military press
3 x bent over row, each arm
Our finisher on this was a Triple set of the curl and press to complete 9 reps in total and then 3 sets of 3 reps of the row, again completing 9 reps.

Next Ex - KB - clean - squat - press. 3 sets x 4 reps with shuttle run recovery.

Next Ex - Partner MAS. 20 secs run & 20 secs rest:
1. 4 x efforts
2. 3 x efforts
3. 2 x efforts
1. 1 x effort 🔥

Sat 24 - Solo enduro exercises & shuttles. Working the exercises 8, 6 & 4 reps with a shuttle in-between sets.
Ex's
Rock n Roller press ups using the benches
KB - clean - squat - press
Hi plank - shoulder shoulder tap - low plank - reach using the benches
Sit throughs - we placed our mats of the ground for comfort.

And to finish we enjoyed a medley of resistance bands exercises using the benches for seated hip / glute pulses and the the much loved side steps with jumps and squats.

Warm ups and cool downs as always to compliment and support or main efforts.

See you all tomorrow 💪

18/06/2023

Hi everyone here are the summaries for last week. As always our warm ups and cool downs are complimentary to the main effort.
Tue 14 - Shuttle Runs & KB Ex's. It was a very warm evening so the tempo over the workout was balanced to the conditions working at a steady pace and with longer and more frequent water breaks.
Set 1
4 mins steady individual jog over the shuttle distance followed by a recovery minute.
Exercise playlist:
KB supaset; Bicep curls - upright press x 3 sets - 6, 8 or 10 reps
Abs x 10 reps
Crunchie
Butterfly Crunchie
Double leg kicks
Glute Bridges
Plank combo - high plank with shoulder tap into low plank with forward reach.

Set 2
3 mins jog and a repeat of the ex's
Set 3
2 mins jog and a repeat of the ex's
Set 4
1 min jog and a repeat of the ex's.

Sat 17 - Partner runner and Exercises using the benches. 3 Rds of each:
Rock n Roller press ups
Bench abs - Crunchie / leg raises / Flutter kicks
KB clean - press - squat

Partner MAS - something different 😀

Work for 20 secs MAS rest for 20 secs. One Partner running at a time 20 secs work 20 secs rest x 4 efforts. Repeated 4 times - a cheeky lung buster to finish 😀.
See you all on Tuesday

07/06/2023

Hi everyone, here is the summary for last night's session.
Warm up - a gentle lead into the session walking and jogging the shuttle distance stopping at the turns to complete activation, mobilisation and pulse raising exercises to get us ready to rumble.
Main effort - Traditional Time Circuit Training. 3 rounds of each circuit working for 40 secs and 20 sec rest and movement to the next exercise.
Rd 1
KB swing
Butterfly crunchie
RB squat & press
Rd 2
KB swing
Crunchie
Inchworm + jump
Rd 3
KB upright row
Glute bridge + clam
Alternative leg rear lunge.

Cool down - stretching and mobility drills for hip, hip flexors, upper and lower back.

Early feedback is good with reports for feeling the goodness in the kegs and abs💪. Add a comment if you fancy. See you on Saturday