{"id":424,"date":"2025-08-20T15:21:12","date_gmt":"2025-08-20T15:21:12","guid":{"rendered":"http:\/\/amateurssweeties.com\/?p=424"},"modified":"2025-08-22T16:02:10","modified_gmt":"2025-08-22T16:02:10","slug":"total-gym-summer-camp-day-3","status":"publish","type":"post","link":"http:\/\/amateurssweeties.com\/index.php\/2025\/08\/20\/total-gym-summer-camp-day-3\/","title":{"rendered":"Total Gym Summer Camp Day 3"},"content":{"rendered":"\n
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Total Gym Summer Camp<\/strong><\/p>\n

Day 3: Wildcard Wednesday | Strength + Cardio Adventure<\/strong>
Maria Sollon MS, CSCS, PES<\/em><\/p>\n

Welcome to Day 3 of Total Gym Summer Camp!<\/strong><\/p>\n

Hope you\u2019re a happy camper because today\u2019s session is a full-on glamp-out for your muscles.\u00a0 It\u2019s Wildcard Wednesday<\/em>, and we\u2019re shaking up the routine with a powerful strength + cardio combo that delivers full-body intensity\u2026 Total Gym style!<\/p>\n

\"\ud83c\udf1f\" Just discovering camp now? Explore the Total Gym Summer Camp Brochure to see what it\u2019s all about and join us from Day 1. Total Gym Summer Camp – Total Gym Pulse<\/a><\/p>\n

\"\u26fa\" Wildcard Wednesday Theme: Strength + Cardio Adventure<\/strong>
Why is it called \u201cWildcard?\u201d Because you never know what\u2019s coming next, except that it\u2019s guaranteed to spike your heart rate, light up your muscles, and maybe toss in a little outdoor fun too.<\/p>\n

Today\u2019s challenge blends:
\"\u2714\" Push-pull supersets
\"\u2714\" Plyo-style cardio drills
\"\u2714\" A bonus badge if you take part of your workout outside!<\/p>\n

Let\u2019s make Day 3 feel like a mini fitness adventure. Get on your Total Gym and let\u2019s shake things up!<\/p>\n

\"\ud83d\udcaa\" Total Gym Workout of the Day: Wildcard Strength + Cardio Circuit<\/strong>
Focus: <\/em><\/strong>Heart rate elevation + functional strength<\/em><\/p>\n

Directions: <\/strong>Perform the exercises listed in circuit format, one after the other with minimal rest periods.\u00a0 Choose to perform either reps or time.\u00a0 Repeat 2 or more rounds based on your timing.<\/p>\n

Sets:<\/strong> 2 Rounds<\/p>\n

Reps: <\/strong>10\u201325 reps\/ exercise (depending on movement speed)<\/em><\/p>\n

Alternate Option:<\/strong> 45 sec work \/ 15 sec transition<\/p>\n

Set Up<\/strong><\/p>\n

Accessories: <\/strong>Squat Stand, Pull-up Bars<\/p>\n

Level: <\/strong>medium-high level (Adjust Incline based on your strength)<\/em><\/p>\n

    \n
  1. 10 Squat Jumps + 10 Squat Pulses + 10 Squat Jumps (keep low impact)<\/li>\n
  2. Pull-ups (option: +plyos)<\/li>\n
  3. Kneeling Chest Press (Squat Stand)<\/li>\n<\/ol>\n

    Repeat 2 sets<\/em><\/strong><\/p>\n

      \n
    1. 15 Single Leg Glute Hops + 15 Pulses (R\/ L)<\/li>\n
    2. Kneeling Rows (underhand grip)<\/li>\n
    3. Gliding Dips<\/li>\n<\/ol>\n

      Repeat 2 sets<\/em><\/strong><\/p>\n

        \n
      1. Core Finisher: Incline Mt. Climbers (45-60 seconds)<\/li>\n<\/ol>\n

        \"\ud83c\udfa5\" Watch the demo video for coaching cues, form tips, and ways to modify or progress your workout.<\/p>\n

        \"\ud83d\udccb\" Daily Badge Checklist<\/strong>
        Complete these challenges to earn your Day 3 badge on the Summer Camp Board!<\/p>\n

        \"\u2705\" Complete the strength + cardio workout<\/p>\n

        \"\u2705\" Add a new or favorite Total Gym move<\/p>\n

        \"\u2705\" Take a 15-minute walk or movement break outdoors<\/p>\n

        \"\u2705\" Track how your energy feels today (journal the experience)<\/p>\n

        \"\u2705\" Earn your Strength + Cardio Badge<\/p>\n

        \"\ud83c\udfaf\" Head over to my YouTube channel for a full follow-along of Day 3\u2019s Camp workout and let\u2019s turn up the heat together! @groovysweat<\/em><\/p>\n

        \"\ud83c\udfc5\"Camp Tip of the Day<\/strong>
        The secret to progress? Keep your body guessing!<\/strong> Combining strength with cardio not only boosts performance, but also makes training more fun and functional. Stay consistent, stay curious, and sweat with purpose.<\/p>\n

        \"\ud83d\udce5\" Grab Your Badge Board<\/strong>
        Still need it?         Download your Summer Camp Badge Board PDF<\/strong><\/a>
        <\/strong>Use it to track your progress and proudly mark off each badge!<\/p>\n

        Way to crush Day 3, Camper!
        High-fives to you! Check off your badge tasks, and we\u2019ll see you tomorrow for \u201cFlex & Flow Thursday | Recovery & Mindset.\u201d<\/p>\n

        Maria<\/p>\n

        @GROOVYSWEAT<\/u>\u00a0\u00a0<\/p>\n

        Let<\/em>\u2019<\/em>s Connect on Social!<\/em><\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/section><\/div>\n

        The post Total Gym Summer Camp Day 3<\/a> appeared first on Total Gym Pulse<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Total Gym Summer Camp Day 3: Wildcard Wednesday | Strength + Cardio AdventureMaria Sollon MS, CSCS, PES Welcome to Day 3 of Total Gym Summer Camp! Hope you\u2019re a happy camper because today\u2019s session is a full-on glamp-out for your muscles.\u00a0 It\u2019s Wildcard Wednesday, and we\u2019re shaking up the routine...<\/p>\n","protected":false},"author":1,"featured_media":357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[],"_links":{"self":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts\/424"}],"collection":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/comments?post=424"}],"version-history":[{"count":1,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts\/424\/revisions"}],"predecessor-version":[{"id":425,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/posts\/424\/revisions\/425"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/media\/357"}],"wp:attachment":[{"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/media?parent=424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/categories?post=424"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/amateurssweeties.com\/index.php\/wp-json\/wp\/v2\/tags?post=424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}