Redwood City Personal Trainer Workout 8/3/12- Tough Mudder Challenge Workout 9
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
1. Side Lying Groin (RT Leg)
2. Side Lying Groin (LT Leg)
3. V-Ups with Bent Knees *3 B’s *Increase/decrease leg height as needed *Tongue on roof *Educate about core stability here
4. Prone Sea Turles *Relax shoulders
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 3-4 rounds of the following:1) Walk/Jog/Sprint
2) Decline Push-Ups: 10 *Feet elevated *Lock shoulders down & back *Turn elbows in
3) Walk/Jog/Sprint
4) Bleacher Jumps: 10 *Start with arms in air and finish with arms in air
5) Walk/Jog/Sprint
6) Partner Carry: 30s each
7) Walk/Jog/Sprint
8) Prisoner Walking Lunges on Line:10 each side *Add Load if tolerated *Imagine lunging on a tight rope
9) Walk/Jog/Sprint
10) Step Ups: 10.leading with each leg *Increase/decrease height of step as tolerated
11) Walk/Jog/Sprint
12) Partner Pull-Ups: 10 *Lock shoulders down & back *Can also do TRX Rows/Pull-ups/Fat Man Rows as needed
13) Walk/Jog/Sprint
14) Bear Crawl: 30 s
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.
Try Belmont Personal Trainer Workout for Only $29 for 3 Sessions: www.SFBayBootCamp.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, 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.com650-654-460
