Personal Trainer San Mateo Boot Camp 1/9/15: New Year New You- Spartan Up!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)
1. 
Push Up Hold with Hip Flexion (15s each side) *In push up position, flex one leg to 90 degrees (hip & knee flexion) *3B’s
2. Prone Flutter Kicks *Lift thighs as high as possible off ground *If pain, lower legs *Keep legs straight *Toes to nose
3. Supine Oblique Chops *3B’s *Imagine holding a ball or stick overhead –> chop to right side of hip–> back to center overhead–> chop to left side of hip *Tonue on roof of mouth *Avoid looking up
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. They can get water at any time on their own.
WOD: Campers will complete this ENTIRE workout at one time in their best time possible. For example, complete all 50 push-ups before moving on. Goal is to do 10 rest, repeat, rest, etc.) With the TRX if one can do more than 10 at a time, make the angle harder so they need to rest. The cardio (approx. 2 min) can be designed to be “recovery.” Make sure the campers works with a partner
Perform 50 reps of each strength exercise- exercises can be mixed and matched in any order. Modify reps as needed. Pair each camper with a partner and encourage them to support and assist each other with form.
1) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
2) TRX Chest Press or Push-Ups with Feet in TRX: 50 *Stay tight – 3 B’s *Shoulders back & down *Elbows in *Make it tough to do 10-15 reps. Campers should need a rest after 10-15
3) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
4) Prisoner Squats or Prisoner Squat Jumps: 50 *Can add weight as desired *Hinge from hips *Squeeze shoulder blades *2B’s
5) Walk/Jog/Sprint- 2 min (fast jog) (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
6) Rows/Pull-Ups/Rope Climb (TRX, SB/Palte Bent Over Rows, etc): 50 *Make sure back is flat and hips are back when bending forward *Shoulders back & down *Squeeze shoulder blades and hold for 2s*Make it tough to do 10-15 reps. Campers should need a rest after 10-15 *Use legs as needed to assist
7) Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
8) Walking Lunges with MB/SB on Shoulder (50/side) *Switch Ball/Bag After 50 reps *Shoulders back & down *3B’s
9) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
10) Battle Rope: Alternating Waves (50/side)*Overhand Grip *Shoulders back & down *2B’s *Hinge from hips
11) Walk/Jog/Sprint- 2 min (fast jog) (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
12) Dynamic Step-Ups (50/side) *Lead with right foot for 50 reps and repeat with left (up-up-down-down) *Modify with various step heights *Shoulders back & down *3B’s
13) Walk/Jog/Sprint- 2 min (fast jog) or slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners with carpet lines -Keep an area open for runners
14) Cross Over Mtn. Climber (50/side) *Bring Knee to Opp. Elbow *Shoulders back & down *3B’s *Keep butt down
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 Boot Camp Body Transformation Challenge for Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
650-654-4604
