Fitness Training San Carlos Boot Camp 5/19/14: Do You Want To Be A Spartan? Challenge Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s 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. Lower Ab Straight Leg Pelvic Lift *Lift pelvis straight up (not back) *Hands under tailbone *3B’s *Relax neck *Toes to nose
2. Prone Flutter Kicks *On stomach *Lift things as high as possible *Legs straight *Toes down *2B’s
3. Rocking Bridge (Hold 5s) *3B’s *Squeeze shoulder blades *Turn hands to modify or do basic bridge
4. Oblique Crunches with Hip/Knee Flexion *Basic Crunch with Rotation *Flex Knees & Hips 90 Degrees *Keep Chin Tucked *Look at Abdomen *3B’s
Phase 3: Review WOD below and do movements for approximately 20s each. Also review wod during 2nd round of Phase 2. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
Workout can be done in or outside. 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. Let’s try this workout at the new studio. There should be enough room now. Coaches can do this workout with campers but still focus on mechanics of campers.
Within the 30-35 min get in 4 rounds of the following:
1) Walk/Jog/Sprint
2) Push- Ups with Feet Elevated: 10 *Elbows In *Shoulders back & down *3B’s *Can do TRX at Studio
3) Walk/Jog/Sprint
4) Beam or Equalizer Over-Unders: 10 (5 leading with each side) *Use the same equalizer
5) Walk/Jog/Sprint
6) Bear Crawl: 30s *Stay low *3B’s
7) Plank Up-Downs:10 leading with each side *Elbows In *Shoulders back & down *3B’s
8) Walk/Jog/Sprint
9) Monster Walk:10 each leg *Stay low in squat *Keep pelvis stable *Shoulders back & down *2B’s *Hinge from hip
10) Walk/Jog/Sprint
11) Lateral Burpees (No Push-Up): 5 each side *Shoulders back & down *3B’s
12) Walk/Jog/Sprint
13) One Leg Box/Mat Squats 10 Each Side *Get Low *Hinge From Hip *2B’s *Shoulders back & down
14) Pull-Up/Row/Rope Climb/Cargo Net: 10 Pulls Each Hand *Shoulders back & down *3 B’s
15) Walk/Jog/Sprint
16) Dynamic Prisoner Step-Ups: 10 Leading with Each Leg *Use Mat *Go As Fast As Possible *Increase height of mat/step or go faster to increase intensity *3B’s
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 Fitness Training San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
