3X A WEEK FOR THE MONTH OF SEPTEMBER

9:00am Monday : full body HIIT @ Manarat 

9:00am Wednesday: full body HIIT (heavier weights) @ Elev8

9:00am Friday: core sculpt & repair @ Manarat 

We will track and provide additional support for optimum performance: Optimum sleep: 7-10 hours Optimum water intake: 2-2.5L Optimum steps: 10-15k Optimum protein: 1.5-2kg per KG of bodyweight (especially on bootcamp days)

 • Electrolytes added to water during workout • Myofacial techniques (foam roll) before and after exercise (come 5 mins early to class for me to show you how) • Massage 1x a week (ask Saoirse for her massage lady)

The goal of September bootcamp is to safely improve fitness and muscle development to a stage where you can sustain ‘high-effort’ exercise thereafter. You should feel fitter, stronger and more confident. Weight loss may occur for those that cannot keep up with calorie need, but remaining in calorie deficit is not advised for this training.