Belmont Personal Trainer Workout 4/5/13- We Can All Be a Lean Tough Mudder

Belmont Personal Trainer Workout 4/5/13-  We Can All Be a Lean Tough Mudder

3 Phase Warm-Up:

 

Phase 1:  Foundation Mobility Training (5 Min)

 

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total 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

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)

1.     Description: Description: Description: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifSupine Bicycle Crunches *3Bs *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Hands off to side of neck

2.     Prone Plank with Butt Kick *3B’s *Look down *Bring knee towards butt *Alt. leg

3.     Supine Oblique Floor Crunches (15s each side) *2B’s *Tonue on roof of mouth http://www.youtube.com/watch?v=QxaKQG-gmPY

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.    Forward Lunges *Alternate sides *3B’s  *educate about #3

2.     Push-Ups  *3B’s *Shoulders back & down *Elbows in *educate about #2

3.     Prisoner Squats *2B’s *Squeeze shoulder blades *Hinge from hips *educate about #4

*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.

WOD: Campers will complete this ENTIRE workout at one time in their best time possible. However- the ¼ mile runs (approx. 2 min) can be designed to be “recovery.”

Perform 50 reps of each strength exercise- exercises can be mixed and matched in any order. Modify reps as needed. Pair each camper with a partner or small group and encourage them to support and assist each other with form.

1)    Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners on turf

2)    Swiss Ball Push-Ups:  50 *Stay tight – 3 B’s *Shoulders back & down *Elbows in

3)    Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners on turf

4)    Prisoner Squats or Prisoner Squat Jumps: 50 *Can add weight as desired *Hinge from hips *Squeeze shoulder blades

5)    Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners on turf

6)    Dynamic Step-Ups (50/side) *Lead with right foot for 50 reps and repeat with left (up-up-down-down) *Shoulders back & down *3B’s

7)    Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners on turf

8)    Walking Lunges with MB/SB on Shoulder (50/side) *Switch Ball/Bag After 50 reps *Shoulders back & down *3B’s

9)    Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners on turf

10) Battle Rope: Alternating Waves (50/side)*Overhand Grip *Shoulders back & down *2B’s *Hinge from hips

11) Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners on turf

12) Rows (TRX, SB/Palte Bent Over Rows, etc): 50 *2B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Make it tough to do 10-15 reps. Campers should need a rest after 10-15

13) Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners on turf

14) Cross Over Mtn. Climber (50/side) *Bring Knee to Opp. Elbow *Shoulders back & down *3B’s

 

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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Your friend & coach,

Brien

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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
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650-654-4604