Belmont Boot Camp 3/9/12- Challenge Day Total Body Workout Blast
Preparation: (Stretches & Incorporate exercises below for 15 min)
Body weight squats: 10
Body weight squats with finish onto toes-explosive: 10
Sprinter’s lunges: 5 each
Push-ups: 5-10
Combo Crunches: 5 each
Burpees: 3
2 Laps- Walk/Jog
Round 1:
3 laps (approx 400m) *Can also run outside
3 laps (approx 400m) *Can also run outside
30 Box jumps OR 30 body weight squats
30 Walking runners lunges (30 per side) OR 30 step-ups (on each side)
30 Ball push-ups
30 Combo crunches (30 per side)
30 Fat Man Rows
30 Burpees with In-Out *No push-up
Round 2:
3 laps
20 Box jumps OR 20 body weight squats
20 Walking runners lunges (20 per side) OR 20 step-ups (on each side)
20 Ball push-ups
20 Combo crunches (20 per side)
20 Fat Man Rows
20 Burpees with In-Out *No push-up
Round 3
3 laps
10 Box jumps OR 10 body weight squats
10 Walking runners lunges (10 per side) 10 step-ups (on each side)
10 push-ups
10 Combo Crunches (10 per side)
10 Fat Man Rows
10 Burpees with In-Out *No push-up
*While advanced campers are waiting- have them do additional aerobic laps
Team Running Drill- 4 Cone Line Drill (AKA Suicides) *Group boot campers into 3-4 per group *Keep feet moving while resting or Army Sprints *Line up tight and have the person in back sprint to the front of line (best done in Menlo Park) or X Bike Intervals at RWC location (5 min)
Cool down & stretch (5-10 minutes)
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
