San Carlos Boot Camp 11/11/11- Tough Mudder Training Challenge II
Preparation (15 min)- Perform dynamic warm-up and exercise below to prepare for movement.
Core: Perform 2 rounds of the following at your own speed with good form for 1 min each:
1. One Leg Bridge with Leg Ext. (30s each side) *Keep Leg Extended and Go Up & Down with Butt
2. Oblique Crunches *Basic Crunch with Rotation
3. Prone Cobra (Hold 2-5s) *Thumbs Up
Perform the following workout for 25-30 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. This can be done in or outside. Within the 25-30 min get in 3 rounds of the following:
1) Walk/Jog/Sprint
2) Push-Ups: 10
3) Walk/Jog/Sprint
4) Fast Squats:15
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders Back
7) Walk/Jog/Sprint
8) Forward Lunges Lunges:10 each
9) Walk/Jog/Sprint
10) Burpees:10
11) Walk/Jog/Sprint
12) TRX Row/DB/Plate Bent Over Rows/Pull-Ups/Fat Man Rows
13) Walk/Jog/Sprint
14) Mtn. Climber: 20 Each Side
Cool down & stretch (5-10 minutes)
Try Burlingame Boot Camp for One Week for Only $1: https://brienshamp.com/burlingame-fit-body-boot-camp/
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Subscribe to my YouTube videos – new videos added daily!!!
**************************************************************************
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
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
