San Carlos Personal Trainer Workout 6/15/12- Tough Mudder Training Challenge II
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. One Leg Bridge with Leg Ext. (15s each side) *Keep Leg Extended and Go Up & Down with Butt
2. Oblique Crunches *Basic Crunch with Rotation
3. Prone Swimmer *Alt. Hip Ext.
Phase 3: None
Perform the following workout for 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 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
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
