San Carlos Personal Trainer Workout 7/12/13-  On the Minute Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phases 2: Obstacle course (3 Min)

Phase 3: Go Over WOD below briefly- We will be doing 6 different phases for the main WOD

I. As a Group: Have your campers perform the following 3 exercises for the stated amount of reps below. The twist is, they have a minute to complete the 5, 10, 15 reps. At the top of the minute, they need to start again. Depending on your camper’s fitness level, you may have to allot longer than a minute. Complete 12 minutes total.

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

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

• 5 Pullover Sit-ups (Pg 39) *Can add weight-Sandbag, Plate, MB *Dig heels *Wide feet *2B’s *Lock shoulders back & down *For those with shoulder issues, start at chest instead of overhead or avoid the added weight
• 10 Spiderman Plank (Pg 47) *10 each side *3B’s *Lock shoulders back & down
• 15 Jump Squats (Pg 55) *Start with arms overhead and finish with arms overhead. *Hinge from hips *2B’s

1-2 minutes Rest (review sprints)

II. As a Group: Have your campers perform wind sprints. 30 seconds of work and 30 seconds rest. For a total of 6 sets (wind sprints). *Break up campers into two groups. Groups should cheer and motivate each other. Make sure campers are in control. They tend to get carried away here.

• 30 sec Wind sprints (30 sec rest) X6

1-2 minutes Rest (review below)

III. As a Group: Have your campers perform the following 3 exercises for the stated amount of reps below. The twist is, they have a minute to complete the 5, 10, 15 reps. At the top of the minute, they need to start again. Complete 12 minutes total. Depending on your camper’s fitness level, you may have to allot longer than a minute.

• 5 Burpees *3B’s *Can add additional weight to  make harder *No push-up *3B’s
• 10 Bench Dips *Shoulders back & down  *3B’s
• 15 Frog Jumps (Pg 52) *Hinge from hips *Arms help the legs *2B’s

2 minutes rest (review rows & pull-ups)

IV. As a Group: Have your campers perform wind sprints.

• 30 seconds of work and 30 seconds rest. For a total of 6 sets (wind sprints).

V. Strength finish: Perform 2-3 sets of 10 reps within a 3 minute period: Fat Man Rows or Pull-Ups *Make it tough to do 10 so at least a 30s rest is needed.

VI. Ab Finisher (If you have time): 3 Minutes of the following ab exercises, 10 reps each.

• 10 Opposite Hand/Opposite Leg (Pg 37) (10 each side before switching) *3B’s *Tongue on roof of mouth *Avoid looking up- look at thigh *3B’s
• 10 Bench Crunches *2B’s *Shoulders back & down *Crunch and hold at top
• 10 Bicycle Crunches (10 each side) *3B’s *Move from core *Avoid pulling neck

 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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