Health Club Foster City Boot Camp 11/4/13- Who Wants To Be A Tough Mudder?
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
Phase 2: Core (Perform the following movements for 25 reps each in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Supine Horizontal Scissors *Count as a group up to 25 *Tongue on roof of mouth *Look at abdomen, not ceiling to relax neck *Crunch to increase intensity *Tongue on roof of mouth *Raise or lower legs to alter intensity
2. Side Lying Hip Ab & Ad (RT Side): 25 Each *Keep 3 B’s
3. Supine Crunches: 25 *3B’s *Look at abdomen *Tongue on roof of mouth
4. Side Lying Hip Ab & Ad (LT Side): 25 Each *Keep 3 B’s
Phase 3: *Review exercises of WOD below for approx. 20s during Phase 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 or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. At Studio have the campers go to the fence and back or pick another cardio of choice for approx. 2 min. The Coach can work out with the group for motivation, but the Coach needs to make sure all campers are good with mechanincs and modifications .Within the 30 min get in 4 rounds of the following:
1) Walk/Jog/Sprint *Studio: Can also use bikes, elipticals, etc. Coach can take campers onto the street/park and can perform various movement around the area
2) Prison Cell Push-Ups: 10 Total Push-Ups-As you come up from each push up bring knee up *Shoulders back & down *Elbows In *3B’s http://search.yahoo.com/search?fr=robo&p=prison+cell+push+ups&sa=Search
3) Walk/Jog/Sprint
4) Prisoner Split Squats:10 Each *Can use SB to make harder or jump *Slight forward lean from hips *Squeeze shoulder blades *3B’s
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders back & down *Elbows In *3B’s *3B’s *Studio: Use step bench, equalizers, etc
7) Walk/Jog/Sprint
8) Back Lunges with Arm Raise:10 each *Can use SB/MB/Plates to make harder *3B’s
9) Walk/Jog/Sprint
10) Long Jump Burpees (No Push-Up):10 *Arms help the legs- start with arms overhead and end jump with arm overhead *Keep arms straight *Only a partial fast hinge from hips- not a squat *2B’s
11) Walk/Jog/Sprint
12) Pull Movement: Rope Pull, Cargo Net, Row, Pull-Ups, Bent Over Rows with Plate/SB: 10 (10 each side if doing unilateral movements) *Shoulders back & down *2B’s
13) Walk/Jog/Sprint
14) Beam or Wall Overs or Equalizer Over-Unders: 10 *Go over or under the beams, over wall at Studio or Over-Under Equalizers
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 the 21 Day Rapid Fat Loss Program at Health Club Foster City Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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