Group Fitness Trainer San Carlos Boot Camp 10/11/13- We Can All Be a Lean Tough Mudder
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. Prone Plank with Butt Kick *3B’s *Look down *Bring knee towards butt *Alt. leg
2. Prone Flutter Kicks *Lift thighs as high as possible off ground *If pain, lower legs *Keep legs straight *Toes to nose
3. Supine Oblique Chops *3B’s *Imagine holding a ball or stick overhead –> chop to right side of hip–> back to center overhead–> chop to left side of hip *Tongue on roof of mouth *Avoid looking up
Phase 3: Primal Movements- Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Forward Lunges *Alternate sides *3B’s *educate about #6 & 8
2. Push-Ups *3B’s *Shoulders back & down *Elbows in *educate about #2
3. Prisoner Squats *2B’s *Squeeze shoulder blades *Hinge from hips *educate about #4
*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.
WOD: Campers will complete this ENTIRE workout at one time in their best time possible. For example, complete all 50 push-ups before moving on. However- the ¼ mile runs (approx. 2 min) can be designed to be “recovery.” Make sure the campers works with a partner
Perform 50 reps of each strength exercise- exercises can be mixed and matched in any order. Modify reps as needed. Pair each camper with a partner and encourage them to support and assist each other with form.
1) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners
2) Swiss Ball Push-Ups (hands on side of ball or ground): 50 *Stay tight – 3 B’s *Show campers variations – for those with shoulder/postural issues- just hold *Shoulders back & down *Elbows in
3) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners
4) Prisoner Squats or Prisoner Squat Jumps: 50 *Can add weight as desired *Hinge from hips *Squeeze shoulder blades *2B’s
5) Walk/Jog/Sprint- 2 min (fast jog) (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners
6) Dynamic Step-Ups (50/side) *Lead with right foot for 50 reps and repeat with left (up-up-down-down) *Shoulders back & down *3B’s
7) Walk/Jog/Sprint- 2 min (fast jog) or 3 min (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners
8) Walking Lunges with MB/SB on Shoulder (50/side) *Switch Ball/Bag After 50 reps *Shoulders back & down *3B’s
9) Walk/Jog/Sprint- 2 min (fast jog) or (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners
10) Battle Rope: Alternating Waves (50/side)*Overhand Grip *Shoulders back & down *2B’s *Hinge from hips
11) Walk/Jog/Sprint- 2 min (fast jog) (slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners
12) Rows (TRX, SB/Palte Bent Over Rows, etc): 50 *2B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Make it tough to do 10-15 reps. Campers should need a rest after 10-15
13) Walk/Jog/Sprint- 2 min (fast jog) or slow jog/fast walk) *Studio-Can use bike, elliptical, treadmill, liners
14) Cross Over Mtn. Climber (50/side) *Bring Knee to Opp. Elbow *Shoulders back & down *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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
