{"id":14948,"date":"2025-08-21T00:14:58","date_gmt":"2025-08-20T17:14:58","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14948"},"modified":"2025-08-21T00:14:58","modified_gmt":"2025-08-20T17:14:58","slug":"total-gym-summer-camp-day-3","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14948","title":{"rendered":"Total Gym Summer Camp Day 3"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><strong>Total Gym Summer Camp<\/strong><\/p>\n<p><strong>Day 3: Wildcard Wednesday | Strength + Cardio Adventure<\/strong><br \/><em>Maria Sollon MS, CSCS, PES<\/em><\/p>\n<p><strong>Welcome to Day 3 of Total Gym Summer Camp!<\/strong><\/p>\n<p>Hope you\u2019re a happy camper because today\u2019s session is a full-on glamp-out for your muscles.\u00a0 It\u2019s <em>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<p>\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. <a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-summer-camp\">Total Gym Summer Camp \u2013 Total Gym Pulse<\/a><\/p>\n<p>\u26fa <strong>Wildcard Wednesday Theme: Strength + Cardio Adventure<\/strong><br \/>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<p>Today\u2019s challenge blends:<br \/>\u2714\ufe0f Push-pull supersets<br \/>\u2714\ufe0f Plyo-style cardio drills <br \/>\u2714\ufe0f A bonus badge if you take part of your workout outside!<\/p>\n<p>Let\u2019s make Day 3 feel like a mini fitness adventure. Get on your Total Gym and let\u2019s shake things up!<\/p>\n<p>\ud83d\udcaa <strong>Total Gym Workout of the Day: Wildcard Strength + Cardio Circuit<\/strong><br \/><strong><em>Focus: <\/em><\/strong><em>Heart rate elevation + functional strength<\/em><\/p>\n<p><strong>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<p><strong>Sets:<\/strong> 2 Rounds<\/p>\n<p><strong>Reps: <\/strong><em>10\u201325 reps\/ exercise (depending on movement speed)<\/em><\/p>\n<p><strong>Alternate Option:<\/strong> 45 sec work \/ 15 sec transition<\/p>\n<p><strong>Set Up<\/strong><\/p>\n<p><strong>Accessories: <\/strong>Squat Stand, Pull-up Bars<\/p>\n<p><strong>Level: <\/strong>medium-high level (<em>Adjust Incline based on your strength)<\/em><\/p>\n<ol>\n<li>10 Squat Jumps + 10 Squat Pulses + 10 Squat Jumps (keep low impact)<\/li>\n<li>Pull-ups (option: +plyos)<\/li>\n<li>Kneeling Chest Press (Squat Stand)<\/li>\n<\/ol>\n<p><strong><em>Repeat 2 sets<\/em><\/strong><\/p>\n<ol start=\"4\">\n<li>15 Single Leg Glute Hops + 15 Pulses (R\/ L)<\/li>\n<li>Kneeling Rows (underhand grip)<\/li>\n<li>Gliding Dips<\/li>\n<\/ol>\n<p><strong><em>Repeat 2 sets<\/em><\/strong><\/p>\n<ol start=\"7\">\n<li>Core Finisher: Incline Mt. Climbers (45-60 seconds)<\/li>\n<\/ol>\n<p>\ud83c\udfa5 Watch the demo video for coaching cues, form tips, and ways to modify or progress your workout.<\/p>\n<p>\ud83d\udccb <strong>Daily Badge Checklist<\/strong><br \/>Complete these challenges to earn your Day 3 badge on the Summer Camp Board!<\/p>\n<p>\u2705 Complete the strength + cardio workout<\/p>\n<p>\u2705 Add a new or favorite Total Gym move<\/p>\n<p>\u2705 Take a 15-minute walk or movement break outdoors<\/p>\n<p>\u2705 Track how your energy feels today (journal the experience)<\/p>\n<p>\u2705 Earn your Strength + Cardio Badge<\/p>\n<p>\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! <em>@groovysweat<\/em><\/p>\n<p>\ud83c\udfc5<strong>Camp Tip of the Day<\/strong><br \/>The secret to progress? <strong>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<p>\ud83d\udce5 <strong>Grab Your Badge Board<\/strong><br \/>Still need it? <a href=\"https:\/\/blog.totalgymdirect.com\/wp-content\/uploads\/TG-Camp-Badge-Board-REVISED.pdf\"><strong>Download your Summer Camp Badge Board PDF<\/strong><\/a><strong><br \/><\/strong>Use it to track your progress and proudly mark off each badge!<\/p>\n<p>Way to crush Day 3, Camper!<br \/>High-fives to you! Check off your badge tasks, and we\u2019ll see you tomorrow for \u201cFlex &amp; Flow Thursday | Recovery &amp; Mindset.\u201d<\/p>\n<p>Maria<\/p>\n<p><u>@GROOVYSWEAT<\/u>\u00a0\u00a0<\/p>\n<p><em>Let<\/em><em>\u2019<\/em><em>s Connect on Social!<\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.totalgymdirect.com\/total-gym-summer-camp-day-3\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 with a powerful strength + &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14948","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Total Gym Summer CampDay 3: Wildcard Wednesday | Strength + Cardio AdventureMaria Sollon MS, CSCS, PESWelcome 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. 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