Basics and Principles

For todays workout we are going to run a basic workout consisting of the principle workouts we will be performing. We have a few new ladies (Previous Spartans) that will be rejoining us and so the Test is going to be on Monday rathter than today.
We have a few new ladies that would benefit from a basic instructional basic workout to get a better understanding on what you will be doing so today is going to be very very basic. If you have been with us for a while, you may want to do a different workout, but feel free to come out today and join us.
Tomorrow, we will be going to YOGA at Gold's Gym Tech Ridge. If you are not a member, you can download a Free Week or I can give you one tomorrow. Let me know if you need a pass or feel free to download one from www.Goldsgym.com

The full fun begins on Monday, so make sure to stay hydrated and get plenty to eat. Before you begin next week, make sure to cover these basic "House keeping" items.

1) Stay hydrated, try and drink one gallon of water or more.
2) Eat, the worst thing you can do is not eat, but dont eat 30-45 minutes before your workout, or if you do, eat something lite. You dont want to show up to camp on a full stomach.
3) Stretch-Prior to coming out to camp, make sure that you have been stretching out. Do yoga, pilates or just stretch, but make sure you are stretching daily so that your muscles are ready to go when we kick off camp.
4) Make sure to purchase or bring your Heart Rate monitor. One of the most important things when out at camp is to make sure you elevate your heart so that you are challenging yourself, but not too high where you can pass out or have heart issues. You ideally want to keep your heart at 75-85% at camp. This is a bit high, but our workouts are short enough that you will be working on your anaerobic conditioning. To find your optimal HR take your age minus 220 and multiply by 75 or 85.
Example, a 30 year old person would take 220-30=190 (Beats Per minute max) then take that amount times .85 , so 190x.85=161.. So, you want to keep your HR level at 142-162 beats per minute.
If you have any questions or concerns prior to camp, ASK..

Onward.