Boot Camp Burlingame Health Club Group Training 10/12/15: Holiday Transformation Challenge Day 8: Partner Body Weight Exercises

Past workout video:

4 Phase Warm-Up:

Phase 1: Cat-Cow Position Breathing/Drawing In Maneuver (1-2 Min)

Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, 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 (3s inhale (belly falls)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. 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.

Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc.  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.

*Set Gym Boss or Interval App to: 30s work time, 10s rest, 6 total sets for Phases 2

Phase 3: Core (Perform the following movements for 30s in a circuit with a 10s 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.     Supine Partner Sit ups *Partners face each other, interlock feet, dig heels, and perform sit-ups but avoid resting at the top (keep tension on core), clapping their hands at the top. *Educate about partner workout here *2B’s *Tuck chin-look at abdomen *This is the start of the partnerships for the workout below.

2.     Push Up Hold with Foot to Hand Hip Stretch *3 B’s-Stay in push-up hold > bring right foot outside right hand > hold 2s > back to plank > bring left foot outside left  hand > hold 2s > repeat *Shoulders back & down

3.     Prone Sea Turtles *2B’s *Hold 2s *Finish with thumbs to thighs – externally rotate and legs abducted *Look up

Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 3 & 4 as needed. Assign campers stations for the WOD below. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.

Description: Training: There are 7 stations. Assign campers a station and have them pair up with someone of equal ability for the descending ladder program. There will be 4 sets for each movement descending from 50s to 20s. Allow 10 seconds rest BETWEEN EACH TIMED INTERVAL. Example: 50 sec jump squat, 10 sec rest, 40 sec jump squat, 10 sec rest, 30 sec jump squat, 10 sec rest and so on. Perform all 4 sets before moving on to next exercise. Also allow 30s rest between each different exercise (ex. switching from jump squats to push-ups.)

1.     Partner MB Jump Squats *One Camper Holds a MB while jumping (only jump for those that have no pain and are knee tracking well) and the other attempts to block the ball as in volleyball. *Feet hip – hip-shoulder width max. *Hinge from hips *2B’s *Each partner will hold the ball for 2 sets Campers will perform this exercise for the designated period of time:

50 sec Jump squats
40 sec Jump squats
30 sec Jump squats
20 sec Jump Squats

2. Partner Push-ups- Partners face each other, perform simultaneous push-ups, and partners will clap opposite hands together at the top. (rep #1: right hand to right hand, rep #2: left hand to left hand- creating a criss-cross pattern.) *3B’s *Wide feet-keep hips from rotating *Shoulders back & down *Hold as needed without the push-up

50 sec Push-ups
40 sec Push-ups
30 sec Push-ups
20 sec Push-ups

3. Partner MB Lunges-Partners face each other and line up right shoulder to right shoulder. Both perform forward lunge with right foot handing ball (use a challenging ball) off each time. At half way point, switch sides. *3B’s *Shoulders back & down

50 sec Lunges
40 sec Lunges
30 sec Lunges
20 sec Lunges

4. Partner Tug of War with Rope (2-4 people per rope) *Stay low *3 B’s *Shoulders back & down

50 sec Tug
40 sec Tug
30 sec Tug
20 sec Tug

5.     Partner SB/MB/Plate Kneeling Trunk Rotation *Partners are back to back and hand off either plate or MB to other (Make it tough-use heavy load (12lbs or more). Switch direction half way *3B’s *Shoulders back & down *Move from core

50 sec Rotations
40 sec Rotations
30 sec Rotations
20 sec Rotations

6.     Partner T-Drill Run – Partners face each other and perform a t-drill (If space is low 2 people can do T on same set of cones). *Relax heels *Stay low *Avoid crossing feet

50 sec Run
40sec Run
30 sec Run
20s sec Run

7.     Partner Rows with Squat (Use Rip Trainers at Studio –disconnect from wall)-Partners face each other with elastic bands interconnected with each other. Squat (get to 90) and upon ascent, pull the band and exhale at the same time. *Shoulders back & down *3B’s *Studio: Can do this in Monkey Bar Room

50 sec Rows
40 sec Rows
30 sec Rows
20 sec Rows

*Plank Hold Challenge if time- who can go the longest? 8 minutes is the longest I have seen personally.

*If fatigued with plank do burpees J

Circle Time-Cool Down Stretches: 5 min

Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation

Your friend & coach,


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