Redwood City Boot Camp 1/2/12- 2012 Tough Mudder Training Challenge VIII
Preparation (15 min)- Perform dynamic warm-up and exercises below to prepare for movement.
Core: Perform 2 rounds of the following and explain importance of planks and stabilization (if one can plank for at least a minute, every exercise they do will be better)
1. Plank (60s)
2. Side Plank (30 s each side)
3. Prone Modified Superman Hold (60s Hold) *Elbows to back pockets
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 3-4 rounds of the following:
1) Walk/Jog/Sprint
2) Commando Push-Ups: 10 *Perform a push up with knee up with rt & lt legs and then roll *http://www.youtube.com/watch?v=HNi9kFFXCdk
3) Walk/Jog/Sprint
4) Jump Squats: 10 or Fast Squats: 20 *Start and end with arms overhead on jump squats
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders back *Avoid upper traps rising
7) Walk/Jog/Sprint
8) Walking Lunges:10 each side *Add Load if tolerated
9) Walk/Jog/Sprint
10) Tuck Jump: 10 *From a straight arm plank position, place your hands shoulder width apart and your feet together. Jump both your feet in, bringing your knees to your chest and keep your core tight. Jump your feet back out together back to the starting position and repeat. **Trainer Tip: Keep your spine neutral and back flat throughout the movement.
11) Walk/Jog/Sprint
12) Pull-Ups/Fat Man Rows: 10
13) Walk/Jog/Sprint
14) Elbow Crawl or Foam Pit Crawl: 10 Each Side or 1 Pit Crawl
Cool down & stretch (5-10 minutes)
Try Redwood City Boot Camp for One Week for Only $1: www.bootcampredwoodcity.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 Yelp: Belmont Boot Camp, Burlingame Boot Camp, South City Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition
**************************************************************************
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
