Group Personal Trainer San Mateo Boot Camp 2/7/14: On the Minute Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
Phase 2: None
Phase 3: Go Over WOD below briefly- We will be doing 5 different phases for the main WOD
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
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 10 minutes total. Tell them to pace themselves!!!
- 5 Burpees *3B’s *Hit chest to ground *3B’s
- 10 Downward Dog Push Up *Hands under shoulders *On tippy toes -move feet as clost to hands as possible *Corkscrew elbows in to engage lats *3B’s *Lock shoulders back & down
- 15 Sumo Squats *Get low *Wide feet *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 5 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) X5
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 10 minutes total. Depending on your camper’s fitness level, you may have to allot longer than a minute.
· 
5 Pull-Ups or Equalizer Rows *3B’s *Lock shoulders back & down
- 10 Prisoner Side Lunges (5 on each side) *Get low on each side *Shoulders back & down *3B’s
- 15 Squat Jumps *Hinge from hips *Arms help the legs *2B’s
IV. As a Group: Have your campers perform wind sprints.
- 30 seconds of work and 30 seconds rest. For a total of 5 sets (wind sprints).
V. Ab Finisher (If you have time): 3 Minutes of the following ab exercises, 1 minute each.
- 1 minute-Plank *3B’s
- 1 minute- Crab Hold *Make an M with arms and legs-fingers pointed away from body *Butt 1 inch off ground *Squeeze shoulder blades to open chest *2B’s *Shoulders back & down
- 1 minute- Prisoner Superman Hold *2B’s *Squeeze shoulder blades to open chest *Lift legs and torso as high as possible without pain
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
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