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Bootcamp – Day 2

Welcome to the VeganProteins at Home Bootcamp

 

All that you need is a set of bands and a commitment to exercise twice a week for 30 minutes.  And just like that, you too can take control over your health in the comfort of your own living room.  This program is designed for health enthusiasts of all ages.  Wherever you are in the pursuit of a fit lifestyle, together we will get you there.

 

Instructions on how many reps and sets to perform are below each video tutorial.  There is an option to include tempo as you advance.  It may be a newer thing for you so let us explain.  The tempo is the speed at which you raise and lower the bands.  These numbers represent flexing/hold/release/hold.

 

So for example, on squats with a 2/0/2/0 tempo, it means that you squat up for a 2 count, with no hold at the top,  and lower for a 2 count, with no hold at the bottom.

 

Let’s say you have a tricep press down that is a tempo of 1/1/3/1.  You extend up for a 1 count, hold for a 1 count, press down for a 3 count, and then hold for a 1 count.

 

Alright, now that we know what to do, it’s time for some action.  There’s no time like the present to take ownership of your life and stay active.  So what are you waiting for?  Let’s do this!

 

Sets: 3   Reps: 15-20   Tempo: 2/0/2/0   Rest: 30-60 sec   Intensity: medium to heavy band

 

Sets: 3   Reps: 15-20   Tempo: 2/0/2/0   Rest: 30-60 sec   Intensity: medium to heavy band

 

Sets: 3   Reps: 20-25   Tempo: 2/0/2/0   Rest: 30-60 sec   Intensity: light to medium band

 

Sets: 3   Reps: 20-25   Tempo: 2/1/2/1   Rest: 30-60 sec   Intensity: light to medium band

 

Sets: 4   Reps: 10-15   Tempo: at your own pace   Rest: 30-60 sec   Intensity: medium to heavy band

 

Sets: 2   Reps: AMRAP   Tempo: at your own pace   Rest: 1 min   Intensity: medium to heavy band

 

Sets: 3   Reps: 15-20   Tempo: 1/1/3/1   Rest: 30-60 sec   Intensity: medium to heavy band

 

Sets: 3   Reps: 20-25 per side   Tempo: 1/1/3/1   Rest: 30-60 sec   Intensity: light to medium band

 

Sets: 3   Reps: 1-3 min hold   Rest: 30-60 sec   Intensity: bodyweight

 

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Bootcamp – Day 1

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