Travel Workout #1

The workout below can be a fantastic travel workout or for home when you just can’t get to boot camp! If you have questions on the workout, just send me a message.

Similar Workout Video: http://www.brienshamp.com/2013/04/05/belmont-personal-trainer-workout-4513-we-can-all-be-a-lean-tough-mudder/

3 Phase Warm-Up:

Phase 1: Quadruped Breathing

Perform 1-2 minutes of diaphragmatic breathing while on all fours: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down.
Initiate breathing with belly > rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale (belly falls) > 5s hold > 5s exhale. The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.

Phase 2: Core (Perform the following movements for 60s in a circuit with a 5s transition for 2 Sets

*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 sets for Phase 2

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

  1. Description: Push Up Hold with Hip Flexion (30s each side) *In push up position, flex one leg to 90 degrees (hip & knee flexion) *3B’s *Lift collar bones 1 inch
  2. Prone Prisoner Superman Flutter Kicks *Interlace fingers behind head *Lift head and upper body off ground and lift thighs as high as possible *If pain, lower upper body and legs *Keep legs straight *Toes to nose

Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

WOD: Perform strength and cardio for 40s each.

  1. Walk/Jog/Sprint/Dynamic Step-Ups (20s/each side if performing step-ups) *Lead with right foot for 20s and repeat with left (up-up-down-down) *Modify with various step heights *Add MB/SB if tolerated *Studio-Can use bike
  2. Push-Ups *Stay tight – 3 B’s *Lift collar bones 1” *Hands outside chest- relax shoulders *Corkscrew elbows *Modify on knees or with plank hold
  3. Walk/Jog/Sprint/Dynamic Step-Ups (20s/each side if performing step-ups) *Lead with right foot for 20s and repeat with left (up-up-down-down) *Modify with various step heights *Add MB/SB if tolerated *Studio-Can use bike
  4. Prisoner Squats or Prisoner Squat Jumps *Feet shoulder width- knee tracking *Hinge from hips *Lift collar bones 1” *Squeeze shoulder blades *2B’s
  5. Walk/Jog/Sprint/Dynamic Step-Ups (20s/each side if performing step-ups) *Lead with right foot for 20s and repeat with left (up-up-down-down) *Modify with various step heights *Add MB/SB if tolerated *Studio-Can use bike
  6. Rows/Pull-Ups/Rope Climb (TRX, Bands, Equalizers, etc) *Make sure back is flat and hips are back when bending forward *Lift collar bones 1” *Squeeze shoulder blades and hold for 2s *Make it tough to do 40s. Campers should need a rest after 40s *Use legs as needed to assist
  7. Walk/Jog/Sprint/Dynamic Step-Ups (20s/each side if performing step-ups) *Lead with right foot for 20s and repeat with left (up-up-down-down) *Modify with various step heights *Add MB/SB if tolerated *Studio-Can use bike
  8. Walking Prisoner Lunges *Lift collar bones 1” *3B’s *Slight forward lean is generally okay
  9. Walk/Jog/Sprint/Dynamic Step-Ups (20s/each side if performing step-ups) *Lead with right foot for 20s and repeat with left (up-up-down-down) *Modify with various step heights *Add MB/SB if tolerated *Studio-Can use bike
  10. Bear Crawls *Hips in air *Legs straight *Opp. arm & leg *Lift collar bones 1” *Relax shoulders *Modify with baby crawl or plank crawl *2B’s *Corkscrew elbows
  11. Walk/Jog/Sprint/Dynamic Step-Ups (20s/each side if performing step-ups) *Lead with right foot for 20s and repeat with left (up-up-down-down) *Modify with various step heights *Add MB/SB if tolerated *Studio-Can use bike
  12. Cross Over Mtn. Climber *Bring Knee to Opp. Elbow *Lift collar bones 1” *Hands outside chest- relax shoulders *Corkscrew elbows *3B’s *Keep butt down
  13. Walk/Jog/Sprint/Dynamic Step-Ups (20s/each side if performing step-ups) *Lead with right foot for 20s and repeat with left (up-up-down-down) *Modify with various step heights *Add MB/SB if tolerated *Studio-Can use bike
  14. Burpees *Lift collar bones 1” *Hands outside chest or lower- relax shoulders *3B’s

Circle Time-Cool Down Stretches: 5 minutes