Total Gym Summer Camp
Day 3: Wildcard Wednesday | Strength + Cardio Adventure
Maria Sollon MS, CSCS, PES
Welcome to Day 3 of Total Gym Summer Camp!
Hope you’re a happy camper because today’s session is a full-on glamp-out for your muscles. It’s Wildcard Wednesday, and we’re shaking up the routine with a powerful strength + cardio combo that delivers full-body intensity… Total Gym style!
Just discovering camp now? Explore the Total Gym Summer Camp Brochure to see what it’s all about and join us from Day 1. Total Gym Summer Camp – Total Gym Pulse
Wildcard Wednesday Theme: Strength + Cardio Adventure
Why is it called “Wildcard?” Because you never know what’s coming next, except that it’s guaranteed to spike your heart rate, light up your muscles, and maybe toss in a little outdoor fun too.
Today’s challenge blends:
Push-pull supersets Plyo-style cardio drills A bonus badge if you take part of your workout outside!
Let’s make Day 3 feel like a mini fitness adventure. Get on your Total Gym and let’s shake things up!
Total Gym Workout of the Day: Wildcard Strength + Cardio Circuit
Focus: Heart rate elevation + functional strength
Directions: Perform the exercises listed in circuit format, one after the other with minimal rest periods. Choose to perform either reps or time. Repeat 2 or more rounds based on your timing.
Sets: 2 Rounds
Reps: 10–25 reps/ exercise (depending on movement speed)
Alternate Option: 45 sec work / 15 sec transition
Set Up
Accessories: Squat Stand, Pull-up Bars
Level: medium-high level (Adjust Incline based on your strength)
- 10 Squat Jumps + 10 Squat Pulses + 10 Squat Jumps (keep low impact)
- Pull-ups (option: +plyos)
- Kneeling Chest Press (Squat Stand)
Repeat 2 sets
- 15 Single Leg Glute Hops + 15 Pulses (R/ L)
- Kneeling Rows (underhand grip)
- Gliding Dips
Repeat 2 sets
- Core Finisher: Incline Mt. Climbers (45-60 seconds)
Watch the demo video for coaching cues, form tips, and ways to modify or progress your workout.
Daily Badge Checklist
Complete these challenges to earn your Day 3 badge on the Summer Camp Board!
Complete the strength + cardio workout
Add a new or favorite Total Gym move
Take a 15-minute walk or movement break outdoors
Track how your energy feels today (journal the experience)
Earn your Strength + Cardio Badge
Head over to my YouTube channel for a full follow-along of Day 3’s Camp workout and let’s turn up the heat together! @groovysweat
Camp Tip of the Day
The secret to progress? Keep your body guessing! Combining strength with cardio not only boosts performance, but also makes training more fun and functional. Stay consistent, stay curious, and sweat with purpose.
Grab Your Badge Board
Still need it? Download your Summer Camp Badge Board PDF
Use it to track your progress and proudly mark off each badge!
Way to crush Day 3, Camper!
High-fives to you! Check off your badge tasks, and we’ll see you tomorrow for “Flex & Flow Thursday | Recovery & Mindset.”
Maria
@GROOVYSWEAT
Let’s Connect on Social!
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