Boot Camp San Carlos Fitness Training 7/4/15: 4th of July 1776 Rep Bodyweight Workout
The Continental Congress approved the final wording of the Declaration of Independence on July 4, 1776. They’d been working on it for a couple of days after the draft was submitted on July 2nd and finally agreed on all of the edits and changes.
July 4, 1776, became the date that was included on the Declaration of Independence, and the fancy handwritten copy that was signed in August (the copy now displayed at the National Archives in Washington, D.C.) It’s also the date that was printed on the Dunlap Broadsides, the original printed copies of the Declaration that were circulated throughout the new nation. So when people thought of the Declaration of Independence, July 4, 1776 was the date they remembered.
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (10-15 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Start Stationary > Moving
Phase 2: Wide Child’s Pose Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their chest going closer to the ground.
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*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 *3B’s
2. Supine Bridges *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. Campers find a partner for the WOD below. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own
4th of July 1776 Rep Bodyweight Workout (Workout modified from http://forestvance.com/2015/07/4th-of-july-1776-rep-bodyweight-workout/)
*Do 8 rounds of the circuit with as little rest as possible
*The rep ranges of each exercise were choose for a very specific reason … they are just high enough to challenge you, but not high enough for your form to break down.
*Do the first round slow, as your warm up, then pick up the pace for the next 7
– 30 jumping jacks *relaxed heels
– 12 push ups or variations of a push up
– 21 bodyweight squats
– 12 inverted rows – overhand, underhand, or neutral grip
– 30 side to side jumps OR front to back jumps
– 14 regular OR cross – body mountain climbers each leg (28 total)
– 12 walking lunges each leg (24 total)
– 30 high knees OR butt kicks (60 each leg total) *relaxed heels
Repeat 8x (Approx. 35 min)
Rest and finish with Bonus:
10 burpees – every minute, on the minute, four rounds total (=40 burpees total)
Total 1776 REPS
This is a great travel workout given you don’t need any equipment.
You’ll get a great, high-intensity, full-body strength AND cardio workout … with just your own bodyweight!
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,