Belmont Personal Trainer Workout 7/4/12- Independence Day Total Body Challenge
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 40s in a circuit with a 5s transition for 2 Sets (Total Time: 4:30)
1. Body Rock Star Crunch *Legs straight *Open Legs with Crunch *Reach as high as possible
2. Body Rock Side Crunch (20s right side) *Lying supine bring left knee to left elbow with crunch *Opposite hand on the ground helps the movement *Bend knees to make easier *Can also just bring knees to elbow
3. Body Rock Side Crunch (20s left side) *See above
Phase 3: None
Workout of the Day: Perform the exercises below in any order for 30 minutes. Run to each station. See how many rounds you can complete. . Campers can modify reps as needed
- Battle Ropes-Egg Beaters with Squat (20) *Rotate Externally *Do Egg Beater with Each Squat
- DB/Plate/Sandbag Bent Over Rows (15) *Squeeze *Flat Back
- 5 Cone Liners (3)
- SB Single Leg Deadlift (10 each leg) *Move from hip *Straight Leg
- Frog Jumps with Forward Back Jump (15) *Jump forward & backwards while doing frog jump
- TRX Atomic Push – Up (15) *Jack Knife- Push-Up *Elbows in *Shoulders back & down
- Single Leg Squat (10 each leg) *Move from hip *Get as low as form allows
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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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.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
