Menlo Park Boot Camp 10/22/11- FREE Tough Mudder Challenge Day Boot Camp

Menlo Park Boot Camp 10/22/11- FREE Tough Mudder Challenge Day Boot Camp

Warm-up (5-10 minutes) *Go over WOD Exercises Here

Core: Perform 2 rounds of the following at your own speed with good form:

*They will need to share mats if there is a lot of people. They only need it for their spine.

Lower Ab Vertical Scissors: 20

Modified Superman: 15 *Bring Elbows Back & Down & Thighs Off Ground and Hold *Hands as High As Possible *Look Down

Bench Crunch: 20 *Keep 2 B’s

Oblique Crunches: 10 Each *Basic Crunch with Rotation *Dig Heels *Keep Chin Tucked

Description: the following workout for 30 minutes .  Can be done in or outside. This is a non-stop workout but participants can go at their own speed. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. Within the 30 min get in 3 rounds of the following:

1)    Walk/Jog/Sprint

2)   Push- Ups with Feet Elevated: 10  *Elbows In

3)    Walk/Jog/Sprint

4)    Prisoner Squats: 10 Each

5)    Walk/Jog/Sprint

6)    Dips:10 *Shoulders Back

7)    Walk/Jog/Sprint

8)    Monster Walk:10 each *Stay Low

9)   Walk/Jog/Sprint

10) Prisoner Burpees (No Push-Up):10 *Hands Behind Head When Jumping

11) Walk/Jog/Sprint

12) Side Lunge: 10 Each Side *Get Low

13) Walk/Jog/Sprint

14) Partner Pull-Up: 10 *One Person Stands and Supports the Others- call me as needed

15. Walk/Jog/Sprint

16. Dynamic Step-Ups: 10 Leading with Each Leg *Use Bleachers or Bench *Go Fast As Possible *Hands at Chest

Cool down & stretch (5-10 minutes)

Try Menlo Park Boot Camp:  $1 for 1 Week Trial

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