Boot Camp Burlingame Personal Trainer 10/18/14: Holiday Transformation Day 13: Saturday Spartan Challenge
Phase 1: Foundation Mobility Training (5 Min) *Do mobility for wrists
*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
- Supine Horizontal Scissors *3B’s *Count 1-2-3-1–> 1-2-3–>2 as a group *Bring the energy!!!
- One Leg Bridges (right side) *Feet under knees *Feet together *Lift hips and drive feet into ground *3B’s
- One Leg Bridges (left side) *Feet under knees *Feet together *Lift hips and drive feet into ground *3B’s
- Supine Lateral Reach *In crunch position with chin tucked-reach towards right heel–>Center–> reach towards left heel–>repeat *Tongue on roof of mouth *Wide feet
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and immediately transition to WOD. They can get water at any time on their own.
Challenge: Perform the following strength-cardio exercises as fast as possible with good form for 35 minutes. Do as many rounds as possible. It is okay to go out of order. Modify the number of reps as needed. Jog/Sprint To Each Station. Make sure each camper has a partner or small group to motivate and assist each other.
- Cardio: Run/Walk/Cycle/Jump Rope (60s) *Stay inside
- Bosu Push-Ups (15) *Feet on elevated surface (swiss ball, step) if possible *3B’s *Shoulders back & down
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- TRX Jump Squats (15) *No jump for those who shouldn’t be jumping *Hinge from hips
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- Pull-Ups/TRX Rows (15) *Hang as needed
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- MB Squat Shoulder Put (15 each side) *Squat and then throw ball against wall as hard as possible- get a rhythm *Both hands at shoulder height- ball never goes below shoulder *Use core to throw ball *Hinge from hips
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- MB One Leg Deadlift with Lateral Glide (10 each side) *Trail foot on Glider *Hinge from hips and bend as low as possible keeping flat back, while at the same time moving laterally with trail leg-keep trail leg straight *Hold MB to increase intensity and squeeze to engage core *At top of movement squeeze butt and shoulder blades
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- Rope Climb (5 with knees bent or 1-2 to the top) *Modify as needed with rope climb
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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