Boot Camp Redwood Shores Athletic Club 8/15/14: Spartan Burpee Challenge

Boot Camp Redwood Shores Athletic Club 8/15/14:  Spartan Burpee Challenge

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phase 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.    Sit-Ups *Elbows to groin *Fingers to eyebrows *3 B’s *Dig Heels *Wide feet  *Tongue on roof *Look at abdomen

4.    Prone Sea Turtles *Relax shoulders *Finish with palms up,, shoulders externally rotates and thumbs close to side of legs- squeeze shoulder blades and hold for 5s

Phase 3: 5 Minute Burpee Challenge

*Challenge campers to get as many burpees (hit chest to ground) 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. Tell them to get to the ground any way they can and no worries about time. Remind them that this is the most important skill they need to do to keep their independence. Not just an exercise a NEED!

*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. This can be done in or outside. Coach can do the workout with campers, but still focus on mechanics of campers. (At Studio/Burlingame- there are a couple options-have them run to fence and back and perform circuit–>repeat (this tends to take too long but you can do this and cut cardio at end) or have them do 2-3 min runà circuit–> repeat).  Within the 30 min get in 3-4 rounds of the following:

1)    Walk/Jog/Sprint

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

3)    Walk/Jog/Sprint

4)    Mat/Bleacher Jumps: 10 (Modify with squats and lift heels at end) *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/DB 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 *Add Load if tolerated *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 *Help your partner by assisting with partner’s feet into your chest- they push into your chest as needed to get head over bar *Make sure camper doing the pull-up tucks their but so they don’t arch the back *Lock shoulders down & back *Can also do TRX Rows/Pull-ups/Fat Man Rows as needed

13) Walk/Jog/Sprint

14) Lateral Bear Crawl: 5 each way *Opp. arm and leg *Knees barely off ground *3B’s *Corkscrew elbows

 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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