Fitness Trainer Belmont Boot Camp 11/9/13: Saturday Challenge 10 Workout

3 Phase Warm-Up:

 Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

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

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

1.     Mountain Climbers *Knees barely off ground *Shoulders back & down *3B’s *Head back *educate about Glider Truck Push

2.     One Leg Bridge (RT Side) *Lift hips up and down *Hips level *RT Leg Extended

3.     One Leg Bridge (LT Side) *Lift hips up and down *Hips level *LT Leg Extended

Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts

1.     Backward Lunges *3B’s *Shoulders back & down  *educate about step-ups

2.     Push-Ups *Shoulders back & down *Elbows in *3B’s

3.     Squats *Hinge from hips *2B’s *educate about getting low and hinging from hip with tire flip

*Review WOD below during Phase 2 & 3 above and assign campers a partner for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following exercises with a partner for 35minutes.  Do as many rounds as possible. Keep good form throughout exercises. Campers can mix up movements below as needed. Complete all reps before moving on to next exercise.

1.     Tired Everest-Climb up Everest via the tires- 3x

2.     Walk/Jog to Fence and Back-1x

3.     Wall Overs-Run through the tires as you approach the wall. Hop over the small wall- 3x

4.     Walk/Jog to Fence and Back with SB-1x

5.     Partner Tire Flips (Perform on Turf)- One camper flips tire then the other flips *Hinge from hips *Keep chest up and flat back- 5x each or 10x as a team if help is needed

6.     Monster Walk with Ankle Band- Forward 5x each leg and Backward 5s each leg

7.     TRX Jump Squats- 10x *Hinge from hip *Stay fairly vertical

8.     Cargo Net’n-3- Climb up and down the cargo net and hit the top- 3x

9.     Dynamic Step-Ups with MB or SB on Shoulder- 10x leading with each leg

10. Glider Truck Push- 10 steps each leg *Hands on Gliders *Drive feet back and down into ground to move forward

 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.