Fitness Trainer Belmont Boot Camp 5/17/14: 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 cialis online 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: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to canadian levitra scam WOD. They can get water at any time on sales of cialis 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.     Everest-Climb up the ramp- 3x *Avoid for those who can’t or may be dangerous

2.     Rope Climb- 1x to the top or 6x with knees bent *Keep tension on arms the entire time- lean back

3.     MB Wall Ball – Do your best to hit all 6 targets while moving laterally 3x

4.     Rock Wall- 3x from left to right *Modify by allowing them to go up & down 3x

5.     TRX Jump Squats- 15x *Hinge from hip *Stay fairly vertical

6.     Walk/Jog to Fence and Back-1x

7.     Battle Ropes: Alternating Waves with Back Lunges 10 each leg

8.     MB Close Grip Push-ups-15x

9.     Cargo Net’n-3- Climb up and down the bestellen levitra online cargo net and hit the top- 3x

 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.