Group Fitness Trainer San Carlos Boot Camp 7/25/14: Day #12 Summer Meltdown Friday Body Weight Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
Phase 2: NONE
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
Campers team up with a partner or small group and perform the following Friday Challenge.
Do all five rounds in the shortest time possible (again with good form)… If ya can’t finish it, SUCK IT UP (kidding) do as much as you can.
The first 6 exercises will ascend and descend in reps for the 5 sets. The lunges and jacks stays the same each set. Encourage this as a travel program- similar to labor day challenge workout.
First Round
10 v-ups *modify with bent knees
10 squats
10 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
10 jump squats
10 fat man rows
10 squat thrust (no push -up) *burpee without push-up *avoid arching back
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Second Round
15 v-ups *modify with bent knees
15 squats
15 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
15 jump squats
15 fat man rows
15 squat thrust (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Third Round
20 v-ups *modified with bent knees
20 squats
20 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
20 jump squats
20 fat man rows
20 squat thrust (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Fourth Round
15 v-ups *modify with bent knees
15 squats
15 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
15 jump squats
15 fat man rows
15 squat thrust (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Fifth Round
10 v-ups *modify with bent knees
10 squats
10 monkey pushups *downdog position- on tippy toes, walk feet to hands *shoulders back & down
10 jump squats
10 fat man rows
10 squat thrust (no push -up) *burpee without push-up *avoid arching back
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
*****Totals For Friday Challenge!*****
70 v-ups
70 rows
70 monkey pushups
70 squats
70 jump squats
70 squat thrusts
100 lunges
100 jumping jacks
POST YOUR RESULTS on our fan page–> Shamp’s Boot Camps
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.
Try the 6 Week Transformation Program at Group Fitness Trainer San Carlos Boot Camp Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
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