Belmont Fat Loss Boot Camp 12/7/12: Toughest Mudder 650 Reps + 1 Mile Workout‏

 

Belmont Fat Loss Boot Camp 12/7/12: Toughest Mudder 650 Reps + 1 Mile Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     MB Seated Russian Twists *Extend arms to make harder *Sit tall *Feet off ground *Educate about #12 below

2.     Prone Cobra *Hold 2s *Squeeze shoulder blades and butt at top *Educate about #11 below

3.     Crunches with Legs Straight Up (flexed feet) *Touch fingers to toes *Educate about #5 below

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.     Squats *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Educate about #2 below

2.     Mountain Climbers  *Shoulders back & down *Elbows in *Educate about #3 below

3.     Prisoner Forward Lunges *Alt. sides *Educate about #8 below

*Review WOD below during 2^nd round of Phase 2 & 3 above. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Campers partner up with someone of about their same fitness level. Each person should complete the given number of reps before moving on to the next exercise. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible as a team!

 

1.     ¼ mile run * 3 laps

2.     100 squats *Get to 90 degrees- use a bench/ball/matt as a target as needed

3.     100 mountain climbers (50 on each side) *Stay Low *Knees barely off ground

4.     ¼ mile run * 3 laps

5.     100 crunches with legs straight up in the air (flexed feet) *Touch fingers to toes *Tongue on roof of mouth

6.     50 TRX Rows *Make it tough to do 10-15 they should have to rest after about 10-15 reps

7.     ¼ mile run * 3 laps

8.     100 prisoner walking lunges (50 on each side)

9.     50 floppee burpees *Touch the ground with chest *Not a push-up but a get up

10. ¼ mile run * 3 laps

11. 50 hyperextensions (Hold 2s at top) *Use gymnastics horse, trampoline stage (at gymnastics facility), a ball, a table  or a high matt *Partner holds feet of exerciser *Squeeze butt at top

12. 100 mb seated russian twists (50 on each side) *Extend arms to make harder *Sit tall *Feet off ground

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 San Carlos Gym Personal Trainer Boot Camp for Only $29 for 3 Sessions: www.SFBAYBOOTCAMP.COM