San Mateo Personal Trainer Workout 3/29/13- Tough Mudder Fat Loss Workout‏

San Mateo Personal Trainer Workout 3/29/13- Tough Mudder Fat Loss Workout‏

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

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

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

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

1.     Lower Ab Vertical Scissors *Get group to count: 1-2-3=1, 1-2-3=2  *Create energy *Crunch up or lower legs to make harder *3 B’s

2.     Side Lying Hip Ad (LT) *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades

3.     Side Lying Hip Ab (RT) *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades

4.     Side Lying Hip Ad (RT) *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades

5.     Side Lying Hip Ab (LT) *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades

6.     Oblique Crunches *Basic Crunch with Rotation *3B’s

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  *2B’s *Hinge from hip *educate about #4

2.     Push-Up *Elbows in *3B’s *Hands under shoulders *educate about #1

3.     Prisoner Forward Lunges *3B’s  *educate about #8

*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 (Belmont Studio Campers can ride the bike, eliptical or run outside and do 2 laps to the fence and back and perform the movements on the board or the coach can do the workout and lead the group around Belmont)  and then complete a strength exercise on your call and then back to the walk/jog/sprint. Within the 30 min get in 3-4 rounds of the following:

1)    Walk/Jog/Sprint

2)    Push-Ups with Elevated Feet or Modified Handstand: 15 *Stay tight – 3 B’s *Shoulders back & down *Elbows in

3)    Walk/Jog/Sprint

4)    Squats: 15 *2B’s *Hinge from hips *Can add weight as desired

5)    Walk/Jog/Sprint

6)    Dips:15 *Shoulders back & down *Elbows in *3B’s *Can use equalizers or any bench/step at Studio

7)    Walk/Jog/Sprint

8)    Prisoner Walking Lunges:15 each *Can add sandbag/plate *3B’s

9)    Walk/Jog/Sprint

10) Burpees: 15 *Add deck squat if possible *No push-up

11) Walk/Jog/Sprint

12) Row/Pull-Ups: 15

13) Walk/Jog/Sprint

14) Mtn. Climber: 15 Each Side *Knees barely off ground *Shoulders back & down *Elbows in *3B’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 San Mateo Personal Trainer Workout for Only $29 for 3 Sessions: www.ShampsBootCamps.com