Total Gym Summer Camp
Day 1: Strong Start || Camp Kickoff!
Maria Sollon MS, CSCS, PES
Welcome to Day 1 of Total Gym Summer Camp! Your fitness adventure officially begins!
Remember that flutter of excitement before the first day of camp? A mix of nerves, anticipation, and can’t-wait-to-get-started energy? That feeling still lives on—only now, your playground is the Total Gym.
🌟 New to camp? Start your adventure here by checking out the Total Gym Summer Camp Brochure for the full experience from the very beginning. Total Gym Summer Camp – Total Gym Pulse
🏕️ Camp Kickoff Theme: Strong Start
We’re building more than muscle. We’re dialing in strength from the inside out with a strong mindset included. Think of this as your launchpad into a week of feel-good movement and functional fitness, Total Gym style.
Today’s mission: Channel that energy. Move with intention. Lock in your goals and let this strong start spark the momentum that carries you through the week.
💪 Total Gym Workout of the Day: Total Body Strength Circuit
Focus: Foundational strength & stability
Directions: Perform the exercises listed in circuit format, one after the other with minimal rest periods (target 15 seconds). Choose to perform either reps or time. Repeat 2 or more rounds based on your timing.
Sets: 2–3 Rounds
Reps: 15-25 reps/ exercise
Alternate Option: 45 sec work / 15 sec transition
Set Up
Accessories: Squat Stand, Cables
Incline: suggested levels (Adjust based on your strength)
Medium-High level
- Squat Pulls
- Cable Pull-ups
Lower-Medium level
- Torso Chops (R/L)
- Incline Chest Scoops
- Seated Bicep Press
- Bicycle Crunch
🎥 Watch the video for exercise demos, proper form tips, and variations!
📋 Daily Badge Checklist:
Complete each of these tasks to earn your Day 1 badge on the Summer Camp Board!
✅ Complete the Daily Workout
✅ Set your weekly fitness schedule
✅ Choose a personal goal for the week
✅ Write 1 affirmation to stay focused
✅ Hydrate well and fuel up with colorful foods (take a picture for your reference)
✅ Earn your Camp Kickoff Badge
🎯 Want to follow along in real time? Head over to my YouTube channel and kick off this adventure with me. @groovysweat
🏅Camp Tip of the Day:
Strong starts don’t have to be perfect, just intentional. Even a small effort can lead to big momentum. Show up, give what you can, and keep moving forward.
📥 Grab Your Badge Board
Haven’t downloaded it yet? Download your Total Gym Summer Camp Badge Board PDF
Print it out or screenshot it to track your progress all week!
That’s it for Day 1, Camper!
Check off those tasks, celebrate your wins, and we’ll see you back tomorrow for Tighten Up Tuesday – Core Quest!
Maria
@GROOVYSWEAT
Let’s Connect on Social!
