Group Fitness Boot Camp San Carlos 1/10/14: Toughest Mudder Body Weight Workout (650 Reps + 1 Mile Workout)
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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. MB Seated Russian Twists *Extend arms to make harder *Sit tall *Feet off ground *2B’s *Educate about #12 below
2. Prone Cobra *Externally rotate shoulder *Hold 2s *Squeeze butt at top *Straight legs *2B’s *Educate about #11 below
3. Crunches with Legs Straight Up (flexed feet) *Touch fingers to toes *3B’s *Look at abdomen *Tongue on roof of mouth *Educate about #5 below
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and immediately transition to WOD. They can get water at any time on their own.
Campers partner up with someone of about their same fitness level. Each person should complete the given number of reps before moving on to the next exercise. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible as a team! For those that finish early have them do 8 liners.
1. ¼ mile run *Appox. 3 laps *Appox. 3 laps *Studio- Street and back
2. 100 Squats *Get to 90 degrees- use a low bench/MB/mat as a target as needed-touch and go target. Low is based upon good form. *2B’s
3. 100 Mountain Climbers (50 on each side) *Stay Low *Knees barely off ground *3B’s *Shoulders back & down
4. ¼ mile run *Appox. 3 laps *Studio- Street and back
5. 100 Crunches with legs straight up in the air (flexed feet) *Touch fingers to toes *Tongue on roof of mouth *Look at abdomen
6. 50 TRX Rows or Pull-Ups *Make it tough to do 10 they should have to rest after about 10 reps
7. ¼ mile run * 3 laps
8. 100 Prisoner Walking Lunges (50 on each side) *3B’s *Shoulders back & down *Squeeze shoulder blades
9. 50 MB Wall Balls (I was going to do burpees but I think I will lose some of my class J ) *With MB in hand, squat and press ball as high as possible into wall- if no wall throw in air, catch and repeat *Use a 10 lb ball or higher – they should need a rest after about 15-20 *3B’s *Shoulders back & down
10. *Appox. 3 laps *Studio- Street and back
11. 50 Hyperextensions (Hold 2s at top) *Use gymnastics horse, trampoline stage (at gymnastics facility), a ball, a table or a high matt *Partner holds feet of exerciser *Squeeze butt at top
12. 100 MB Seated Russian Twists (50 on each side) *Extend arms to make harder *Sit tall *Feet off ground *2B’s *Shoulders back & down
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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Personal Trainer, Nutrition and Lifestyle Coach
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