Group Personal Training San Carlos Boot Camp 12/26/14: 10 x 10 Challenge Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2
Phase 2: Core (Perform the following movements for 60s 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. Plank with 1 Arm Rotation *3B’s *Widen feet to make easier *Alt sides
2. Side Plank with 1 Arm Rotation (30s each side) *Keep hips level *3B’s *Cross top leg over to make easier *Move from core
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD and find a partner. They can get water at any time on their own.
Do as many rounds as possible in 35 min of the following:
1. 10 body weight squats *2B’s *Hinge from hips *get low
2. 10 trx muscle up *3B’s *one foot forward and one foot back *use legs to assist upper body *go deeper to increase intensity https://www.youtube.com/watch?v=yMZGD8NxWt0
3. 10 sb/mb step-ups (10 leading with each side) *3B’s *Hold mb/sb anyway you like
4. 10 rip trainer squat & press *hinge from hips and press *2B’s *hands chest height *hands shoulder width
5. 10 frog jumps *Start with arms down to ground in squat position and jump with arms up in air *modify by going onto toes *2B’s *Hinge from hips *wide feet
6. 10 db biceps curls *3B’s *standing
7. 10 kneeling equalizer triceps ext *3B’s *move knees closer to make easier
8. 10 prisoner jumping split squats (10 each side) *bigger the stride = easier on the knees *modify with back lunges *3B’s *squeeze shoulder blades
9. 10 cargo net climbs (10 reaches with each hand) or rock wall *stay close to wall or net while climbing *modify with new rope climbing device – stand as close to it as possible and go to fatigue (grab & reach)
10. 10 bear crawls (10 each side) *Butt in air *Opp. arm & leg
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 Boot Camp Burlingame Health Club 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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