Personal Trainer San Carlos Boot Camp 11/29/13- Post Thanksgiving Spartan Challenge

Personal Trainer San Carlos Boot Camp 11/29/13-  Post Thanksgiving Spartan Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phases 2

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

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

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

1.    Side Lying Groin (RT Leg) *3B’s *Top leg crosses over and bottom leg goes up & down (hip adduction)

2.    Side Lying Groin (LT Leg) *3B’s

3.    One Leg V-Ups (15s each leg) *Straight Leg *3 B’s *Bend knee if calf/hamstring rom is limited *Tongue on roof *Educate about core stability here

4.    Prone Sea Turles *Relax shoulders

Phase 3: 5 Minute Burpee Challenge (no push-up)

*Challenge campers to get as many burpees as possible in 5 min. Tell them to keep track of their numbers before they start. *Make sure they keep core tight. Modify movement as needed. They can walk for 5 min if easier or how about a wall squat hold?

*Review WOD after burpees challenge…they will need a rest. After review boot campers immediately transition to WOD. They can get water at any time on their own.

Perform 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. There are no cones or stations to set up. 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. Coach can do the workout with campers, but still focus on mechanics of campers. Within the 30 min get in 4 rounds of the following:

1)    Walk/Jog/Sprint

2)    Hindu Push-Ups: 10  *Lock shoulders down & back *Turn elbows in *3B’s

3)    Walk/Jog/Sprint

4)    Mat/Bleacher Jumps: 10 (Modify with dynamic step-ups (10/side) *Start with arms in air and finish with arms in air *Hinge from hips *2B’s

5)    Walk/Jog/Sprint

6)    Partner Carry: 30s each  *Can also do SB carry for those in need of lower intensity *Be careful of this movement for those that do not have the strength to carry another

7)    Walk/Jog/Sprint

8)    Prisoner Walking Lunges on Line:10 each side  *Imagine lunging on a tight rope

9)    Walk/Jog/Sprint

10) Step Ups: 10 leading with each leg *Increase/decrease height of step as tolerated

11) Walk/Jog/Sprint

12) Partner Pull-Ups: 10 *Partners grab each others forearms *Standing partner stands upright above chest of supine partner and needs to stay tight *Supine partner has feet under knees and uses legs to assist with pull-up as needed  *Lock shoulders down & back

13) Walk/Jog/Sprint

14) Bear Crawl: 30s *Opp. arm and leg

15) Walk/Jog/Sprint

16) Squats

Circle Time- Cool down & stretch (5 minutes)

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

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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