Belmont Fitness Boot Camp 12/31/12: New Year's Eve 1200 + Rep Bodyweight Challenge

Belmont Fitness Boot Camp 12/31/12: New Year’s Eve 1200 + Rep Bodyweight Challenge

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.     Prone Plank with Partner Opp. Hand Push *3 B’s *Left hand off ground and pushing partner’s left hand (30s)

2.     Prone Plank with Partner Opp. Hand Push *3 B’s *Right hand off ground and pushing partner’s right hand (30s)

3.     Partner Lower Ab Curl *3B’s

Phase 3:

As a Group: Dynamic Cardio (5 Minute)

 Butt kicks

 Jog

 Side shuffle

 Bear crawl

 High Knees

 Back pedal

 Skip

 Zig-Zag

 Weave

 Carioca

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

Challenge: 1200 REPS -(3 rounds of 5 exercises) Have campers perform the following exercises in their best time possible. The goal is for the campers to beat their times EACH round. Rest as long as needed between each round.

1.     300 Jumping rope either double rotation or singles

2.     20 Push-ups with a right – left mountain climber after EACH push-up

3.     20 Walking Prisoner Lunges (20 on each leg)

4.     20 Fat Man Rows or Sandbag Bent Over Rows

5.     20 Body Weight  Jump Squats *Get to 90 degrees

Ultimate Frisbee

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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