Gym San Carlos Boot Camp 5/27/14– Upper Body/Speed/Agility/Core Workout
Foundation Mobility Training (5 Min)
Perform the following drills for 10 yards and then jog back to start:
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. March: 2x *Focus on drive of foot- Toes up *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
2. High Knee Skip: 4x *Focus on drive of foot *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
3. High Knee Run: 4x *Focus on drive of foot *Work on leg turnover *3B’s *Goal is stride frequency- to increase number of strides in short distance (small stride length)
4. Lateral Step: 2x Each *Athletic position-lateral step to right and focus on pushing off with left foot (repeat on other side after 10 yards). The goal is to push into ground as hard as posible. Repeat for other direction.Stay low. *2B’s
5. Lateral Shuffle: 2x Each *Stay low *2B’s *Relax heels
6. Carioca: 2x Each *2B’s *Relax heels
Perform these lower body movements in circuit 3x for 20 yards and then jog back to start:
7. Walking Lateral Lunge: 2x each side *2B’s
8. Walking Single Leg Deadlifts: 2x *Bend from hip and try to touch ground *Alt. legs *3B’s *Avoid rotating hips
9. Inchwormà Spiderman (alt leg)à Deep Squat Positionà Repeat: 1x *2B’s
*Review WOD below, assign campers stations and immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 6 sets
Strength Program: Alternate two exercises at a time for 4 sets before moving onto the next 2 exercises (6 exercises total) 40s per set with 15s transition
1. Battle Rope: Jumping Jacks *3B’s *Shoulders Back & Down
2. Swiss Ball Push Ups *Hands on Ball and Feet Elevated for Advanced *3B’s *Shoulders Back & Down
3. TRX Triceps Extensions & TRX Biceps Curls (20s Each) *Keep Elbows In *Hold and Squeeze at Bottom of Movement for 1-2s *3B’s *Shoulders Back & Down
4. DB/Band Bent Over Rev Fly (2 sec hold-Squeeze Shoulder Blades) * Bend from hip *Shoulders Back & Down *2B’s
5. Pull-Ups *3B’s
6. Glider Roll-Out Right to Left *Push hands into ground and keep arms straight *Stay tight *3B’s *Shoulders Back & Down *Wide knees to make easier
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 Gym San Carlos Boot Camp for Only $39:www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
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
