Boot Camp Burlingame Gym 11/24/14: Holiday Transformation Day 48: – “Fight Gone Ugly” Lower Body/Core Emphasis
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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. Cross over Mountain Climber *Bring knee to opposite wrist *Move from core *Stay tight *3B’s *Shoulders back & down
2. Sit-Ups with RT- LT Punch *1-2 Combo with Right & Left Hand While Crunching Up *Wide Feet *Dig heels *Keep tension on abs *Shoulders back & down
3. Seated Russian Twists *Feet off or arms extended to increase intensity *Rotate from core *Shoulders back & down *Use MB/SB to increase intensity also
Phase 3: *Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 2:00 work time, 15s rest, 6 sets. After 6 main exercises do 45s of pulling movements to create balance in muscles used. Perform 3 rounds. Allow 30s between rounds.
*2:00 is the amount of time for a round of women’s boxing. You will get a sense of the endurance needed for this sport.
Perform each exercise in circuit for 2 minutes for 3 rounds. Transition in 15s between exercises.
1. SB/MB Bear Hug Forward Lunges * Keep Shoulders Back & Down and Squeeze Shoulder Blades *Alt. Sides *3B’s
2. Boxers Jump Rope *Alt. Heel/Toe *Heels barely off ground on balls of feet *Stay Relaxed *3B’s
3. Partner Staggered Squats (one foot forward one foot back-back heel lifted) with MB Chest Press (one minute each side) *Pass Ball To Partner With Accent of Squat – Use heavy ball *2B’s *Hinge From Hips *Get Low *Goal is to remain stable when receiving ball
4. Band Push & Rotate (one minute each side) *3B’s *Move from core *Band chest height *Studio: Rip Trainer Side Facing Push & Rotate *Start hands shoulder width with Rip against chest *Face the stereo at studio with feet parallel–>rotate foot, hip and torso and attempt to punch with right hand–>finish with extension of arms facing TRX (one minute each side) *Elbows in *Can add step to increase intensity
5. Band Side to Side Squats *Hands up *Start with feet together with band across anklesà Squat and move laterallyàStand upà Repeat other direction *2B’s
6. Partner Medicine Ball Semi-Circle (one minute each partner) *Keep feet moving at all times *Balls of feet- Relax Heels *Stay low *2B’s
*Finish each round as a group with pulling movements to balance all the pushing muscles. Do 1 set of 45s after each round above (band rows, SB bent over rows, fat man rows, etc).
Circle Time: Cool down & stretch (5 minutes)
Try the 6 Week Transformation Program at Boot Camp Burlingame Gym Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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