Belmont Personal Trainer Workout 10/19/12- Who Wants To Be A Tough Mudder Workout?‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

Phase 2: Core (Perform the following movements for 25 reps each in a circuit with a 5s transition for 2 Sets

1.     Supine Horizontal Scissors  *Count as a group up to 25 *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Crunch to increase intensity *Raise or  lower legs to alter intensity

2.     Side Lying Hip Ab & Ad (RT Side): 25 Each *Keep 3 B’s

3.     Supine Crunches: 25

4.     Side Lying Hip Ab & Ad (LT Side): 25 Each *Keep 3 B’s

Phase 3: *Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.

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. 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. Within the 30 min get in 3 rounds of the following:

1) Walk/Jog/Sprint

2) Prison Cell Push-Ups: 10 Total Push-Ups:  *Elbows In

3) Walk/Jog/Sprint

4) Prisoner Split Squats:10 Each *Can use SB to make harder or jump

5) Walk/Jog/Sprint

6) Dips:10 *Shoulders Back

7) Walk/Jog/Sprint

8) Back Lunges:10 each

9) Walk/Jog/Sprint

10) Long Jump Burpees (No Push-Up):10

11) Walk/Jog/Sprint

12) Row/Pull-Ups/Bent Over Rows with Plate/SB

13) Walk/Jog/Sprint

14) Speed Skaters: 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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