#MemorialMeltdown

Ok, so here are your simple details:

  1. First thing’s first, complete #MemorialMeltdown Workout below.
  2. Take a sweat-fie (sweaty selfie).
  3. Check-in on JCF HEALTH & FITNESS Facebook fan page.
  4. Tag Daris Wilson personal page
  5. Use #MemorialMeltdown #jcfbootcamp #jerseycity
  6. Enjoy the off day with family and friends!
Here’s your at-home workout to be a part of our #MemorialMeltdown Challenge.
Warm-up
Perform each exercise for 30 sec each exercise. Complete 2 rounds.
  • Jumping jacks
  • Squats
  • Glute raises
  • Hi-plank (straight arm plank)

Main Workout – Memorial Meltdown
Complete the workout in the fastest time possible. Include time in your check-in.
There are 4 exercises. Perform 20 reps of the exercise each round paired with 30ft sprint and bear crawl back. Complete 5 round before moving on to next exercise.
  • Squat jumps (MOD: squats)
  • Mountain climbers
  • Lateral shuffle + knee drive (MOD: quick lateral shuffles)
  • Plank jacks (MOD: 20 count plank)
Finisher – Cardio Blast Finisher
Complete 3 rounds of the following circuit resting only when needed:
  • 30 high knees
  • 20 full range jumping jacks (MOD: jumping jacks)
  • 10 around-the-world squat jumps (MOD: squat jump; squat w/calf raises)
  • 5 burpees (MOD: use chair or bench)
Cool Down – 10 min stretch
Enjoy!!

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