San Carlos Personal Trainer Workout 6/8/12- On the Minute Challenge

San Carlos Personal Trainer Workout 6/8/12-  On the Minute Challenge

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (2 Min) 

Phases 2 & 3: Go Over & Perform WOD Exercises Below For 20s Each with 5 s Transition (Exercises like TRX Just Review)

As a Group: Have your campers perform the following 3 exercises for the stated amount of reps below. The twist is, they have a minute to complete the 5, 10, 15 reps. At the top of the minute, they need to start again. Complete 12 minutes total. Depending on your camper’s fitness level, you may have to allot longer than a minute.

• 5 Pullover Sit-ups (Pg 39) *Can add weight
• 10 Spiderman Plank (Pg 47)
• 15 Jump Squats (Pg 55)

2  minutes Rest

As a Group: Have your campers perform wind sprints. 30 seconds of work and 15 seconds rest. For a total of 6 sets (wind sprints).

• 30 sec Wind sprints 10 sec rest X6

2 minutes Rest

As a Group: Have your campers perform the following 3 exercises for the stated amount of reps below. The twist is, they have a minute to complete the 5, 10, 15 reps. At the top of the minute, they need to start again. Complete 12 minutes total. Depending on your camper’s fitness level, you may have to allot longer than a minute.

• 5 Burpees
• 10 Bench Dips
• 15 Frog Jumps (Pg 52)

2 minutes rest

As a Group: Have your campers perform wind sprints.

• 30 seconds of work and 15 seconds rest. For a total of 6 sets (wind sprints).

2-3 minutes Rest

Ab Finisher (If you have time): 3 Minutes of the following ab exercises, 10 reps each.

• 10 Opposite Hand/Opposite Leg (Pg 37)
• 10 Bench Crunches
• 10 Bicycle Crunches (10 each side)

Circle Time- Cool down & stretch (5 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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