Lamma Boot Camp

25/04/2022

Joint/Muscular/Coordination Warm-up
High intensity exercise
Lumbar and oblique strength exercise
Agility, speed and coordination exercise

5 sets of 20 push-ups + 40-meter run + 20 pull-ups with elastic band.
5 x 20 shoulder push-ups + 40m run + 20 horizontal pull-ups
5x 20x triceps depth + 40 meters of running + Neck roll
5 x 60 crunches + 40-meter run + 60 lumbar lying on the floor with arms extended.
5 x 40 squats one leg + 40 meters run + 40 squats another leg
5X 40 heel lift for calf + 40 meter run + 40 another calf

----------
Lumbar and oblique strength training wheel throwing
Speed, agility and running exercises.
total 1 hour 25 minutes.

Joint/Muscular/Coordination Warm-up High intensity exercise Lumbar and oblique strength exercise Agility, speed and coordination exercise 5 sets of 20 push-ups + 40-meter run + 20 pull-ups with elastic band. 5 x 20 shoulder push-ups + 40m run + 20 horizontal pull-ups 5x 20x triceps depth + 40 meters...

21/04/2022

Viking training today
Today's training was hard enough, in fact if we had finished in the warm-up we would have felt trained.

✓ Running up the mountain
✓ Joint and muscle warm up with coordination, balance and multi jumps exercises.
✓ Military training (50 kg pull-ups, battle rope, abdominal crunches, wheel hammering, wheel lifts and pull-ups with elastic) rest time between exercises no longer than 30 seconds.
✓ 4.7 km mountain run.
✓ Swimming 600 meters
Total 2 hours 20

Today's training was not little, in fact, if we had finished with the warm-up we would have felt trained. Going up to the training site (mou

19/04/2022

Today´s Training. April 19th 2022

Joint/muscle warm-up and 20 minute run.
→ Mobility of shoulders, hips, waist, coordination and explosive skipping exercises

Military Training (40 minutes)
→ 6 x 15 upper chest pushups + 10 second rest + 1 minute of battle rope (all in a row, without a break)
→ 2 mins rest
→ 6 x 15 chest crosses with elastic band + 10 sec rest + 40 sec battle rope + 40 crunches + 50 glute bridge (all in a row, without a break)
https://connect.garmin.com/modern/activity/8664536725

Running
→ Mountain run 4,640 kilometers in 36 mins 37 secs.
https://connect.garmin.com/modern/activity/8664649385

Swimming
→ 20 minutes open water swim
No, there is no way my watch measures well in the water, I have not done 678 meters.
https://connect.garmin.com/modern/activity/8664721105

Joint/muscle warm-up and 20 minute run. Mobility of shoulders, hips, waist, coordination and explosive skipping exercises Military Training (40 minutes) 6 x 15 upper chest pushups + 10 second rest + 1 minute of battle rope (all in a row, without a break) 2 mins rest 6 x 15 chest crosses with elastic...

18/04/2022

Many times it is not understood, the sensations have been bad since I woke up at 5.30 in the morning, I felt weak and did not want to train, I've made the lazy in bed in case I fell asleep but there was something that prevented me, so I reluctantly got dressed and went back up the mountain running, as all the mornings.
My joints were aching and I seemed to be more tired than usual, I told myself that I would train for half an hour and I would be back soon to work on the computer but it was not like that, it was an hour and a half of work (of the whole body) military and then still without desire I did the 4.5 kilometers up the mountain as usual (daily), my body and mind asked me NOT TO RUN and I do not know where I got the strength but in the end I arrived and without stopping to run.
What was the surprise?
I have lowered almost 4 minutes my personal record in these 4 and a half kilometers through the mountain, I saw that I was climbing stronger and without getting tired and the descents have been faster than normal.
I'm happy and tomorrow I want to go down at least one second more.

18/04/2022

How to reduce belly fat.... the summary is as follows. Diet, high intensity exercise at Lamma Boot Camp and rest.

If you've googled "how to lose belly fat fast" or "how to lose belly", and you've ended up landing on this article, congratulations! You've come to the right place, because here we're not going to talk about hyper-restrictive diets to achieve it, but real useful tips. And we do not say it ourselves,...

12/04/2022

We already have the schedule and training program for this week.
Classes 100HK$. https://www.lammabootcamp.com/this-week

12/04/2022

Why and for what purpose you should have a personal trainer

12/04/2022

Personal Training in Hong Kong

12/04/2022

✓ Multi-jump, Running, Push-ups, squats, sit-ups, sit-ups, pull-ups, wheel drags = 1 hour.
✓ 8 kilometers through the mountains with 160 meters elevation gain = 1 hour.
✓ 25 minutes of swimming in the sea.

Distance 8,75 km | Time 2:24:57 | Pace 16:34 min/km | Elevation 159 m

12/04/2022

Training for teenagers in Hong Kong