Phase 1: Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
Phase 2: Foundation Mobility Training (3 Min). Perform supine and prone stretches.
Phase 3: Mobility/Running Drills (5 min) *Line up with 3-4 people in a line *Heart Rate Monitor Zone: 2-3. Get the heart rate up during this time to an aerobic zone (conversational intensity). Keep them moving.
Line everyone up in end zone or on football field lines
*Stay tall on all drills *Lift collar bones 1”
*Cue to perform core breathing with each movement
*Work on stride frequency (perform as many reps as possible in a short distance)
Perform for 10 yards and then jog back to start:
- Heel Raises with Arm Movement (Toes up): 1x
- Toe Raises with Arm Movement (Heels up): 1x
- Jog with Arm Circles (Forwards & Backwards): 1x each
- Frankies: 1x
- Quad Stretch: 1x
- High Knees Run: 2x *Toes up
- Hip Openers: 1x
- Forward Walking Lunges with Arm Raise 1x *Focus on stretch
- Fast Feet- Fast Arms (Drive elbows): 1x *Toes up
After Phase 3 boot campers immediately transition to water break for 1 min.
Phase 4: Challenge 1
Challenge #1 at Carlmont:
1 Mile Run *We will be timing each camper at the end of the mile. Most are not used to running just a mile and it is tough because you tend to run at a faster pace. For those that can – run it fast. Others can walk. Post time & photos on FB and to tag us For those that finish early, do a cool down lap or bleachers or both.
Challenge #1 Online:
Tabata Challenges: Perform 8 sets of each for 4 min each (total 8 mins)
- Mile Run Outside
Or
- Burpees: 8x20x10s
- Jump Rope (Modify without jumping or bike) 8x20x10s
Burpee Tips: Encourage low hands and not to round shoulders at bottom of burpee- keep collar bones up. For jumping, toes up on the landing.
*After Challenge #1, get water and perform strength work: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
Phase 5: Group Strength Challenge #2:
Set up 6 cones, approx 10 yards apart like half a football field. Perform 6 movements for 10 min. Perform AMRAP. Or Perform each movement for 20s or 5 reps.
*Whenever the round is complete yell out 1,2,3, etc….
*Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated.
- Goal Line: Long Jump Burpees (5)
- 0-10 yards: Monster Walk – Moving
- 10-20 yards: Crawl
- 20-30 yards: Side Lunges
- 30-40 yards: Bear Crawl
- 40-50 yards: Sprinter’s Lunges
Repeat by sprinting or walking back to start.
Phase 6: Group Core Challenge #3: Perform the following 4 movements for 3 rounds for 40s each and 10s transition time.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 12 sets, 10s transition time (3 circuits)
- Plank-Up Downs
- Rocking Bridges
- Pelvic Lifts
- Side Plank Leg Raises
I hope that you get a chance to give this workout a try soon.
Remember that I’m only a call or email away to assist you in all things health & fitness. If you are not yet one of my prized clients apply as soon as you can to schedule an interview for our new Coaching Program starting Monday!
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I’d love to help you achieve your best self!
For more workouts like this check out our online workout area here: Fitness Challenges/Travel Workouts We are adding more workouts daily
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Your friend & coach,
Brien
Telephone: 650-654-4604
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