Belmont Personal Trainer Workout 10/19/12- Who Wants To Be A Tough Mudder Workout?‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

Phase 2: Core (Perform the following movements for 25 reps each in a circuit with a 5s transition for 2 Sets

1.     Supine Horizontal Scissors  *Count as a group up to 25 *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Crunch to increase intensity *Raise or  lower legs to alter intensity

2.     Side Lying Hip Ab & Ad (RT Side): 25 Each *Keep 3 B’s

3.     Supine Crunches: 25

4.     Side Lying Hip Ab & Ad (LT Side): 25 Each *Keep 3 B’s

Phase 3: *Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.

Description: the following workout for 30 minutes with your team or coach them when to do the strength exercises on your call. 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) Prison Cell Push-Ups: 10 Total Push-Ups:  *Elbows In

3) Walk/Jog/Sprint

4) Prisoner Split Squats:10 Each *Can use SB to make harder or jump

5) Walk/Jog/Sprint

6) Dips:10 *Shoulders Back

7) Walk/Jog/Sprint

8) Back Lunges:10 each

9) Walk/Jog/Sprint

10) Long Jump Burpees (No Push-Up):10

11) Walk/Jog/Sprint

12) Row/Pull-Ups/Bent Over Rows with Plate/SB

13) Walk/Jog/Sprint

14) Speed Skaters: 10 Each Side:


Circle Time- Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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