Comprehensive Full-Body Triple Super Sets
This bootcamp workout is strategically designed to ensure each major movement pattern—pushes, pulls, and various lower body movements—is covered for a complete full-body workout. The structure focuses on hitting all major muscle groups at least once, with flexibility to swap out similar movements as needed.
Goal: Complete 3 sets of each triple super set!
Reps: 8-15 reps on all exercises Rest in between exercises: transitional rest time only
Rest after completing a triple super set: 1 minute
Rest after completing a full 3 sets of a triple super set: 2 minutes
Progression: Increase amount of reps through the 8-15 range, then increase weight 2.5 to 10 lbs when the upper range is achieved
Tip: Give this full body workout a shot 2-3x per week! Give yourself a days rest in between each session. Do not go back to back days. Example: Workout, Rest Day, Workout, Rest Day... etc
Main Workout Layout
UPPER (HORIZONTAL) Super Set 1:
Horizontal Pull: Dumbbell Row
Pull Synergist Accessory: Bicep Curls
Horizontal Push: Incline Chest Press
LOWER BODY Super Set 2:
Anterior: Goblet Squat
Posterior: Sprinter Lunge/Stepback Lunge
Explosive: Kettlebell Swing
UPPER (VERTICAL) Super Set 3:
Vertical Push: Shoulder Press
Push Synergist Accessory: Tricep Pushdown
Vertical Pull: Lat Pull Down
CORE Super Set 4:
Obliques: Russian Twist
Lower Abs: Leg Raise
Upper Abs: Levitation Crunch
🔥 FINISHER:
Wall Sits - time yourself to see how long you can go! Hold 2 dumbells if you can go longer than a minute to make it more challenging.
Program Highlights
Flexibility: Swap out similar movements to keep the workout fresh and challenging.
Balanced Training: Each session covers all major muscle groups and movement patterns.
Efficiency: The triple supersets structure maximizes workout efficiency and intensity.
The goal of this workout is to ensure you hit every major muscle group at least once, promoting balanced strength and development across the entire body.
For more fitness tips, follow me on instagram @minerfit and/or RSVP to the next bootcamp here if you're an Entrada resident (there are multiple dates listed.)
If you’d like to ensure you’re safely and effectively reaching your goals, consider my in-person or online personal training services to help you through your journey!
Schedule a free consult call with me to see if we're the right fit!
Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weak
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