Weight Loss San Carlos Boot Camp 1/2/15: First Challenge of 2015
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2
Phase 2: Core (Perform the following movements for 60s 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. Plank with Butt Kick *3B’s *Alt butt kick *Feet together
2. Supine 1 Leg Bridges with Leg Cross-Over (30s each) *Bring hips down & up *Right foot on top of left knee- open hip to feel stretch *Hips level
Phase 3: Primal Movements -Perform the following movements below for 5 reps *Goal is blood flow, not max efforts
Perform the following 7 movement for 30s in a circuit (one after the other) with 15s rest (transition time). Perform 4 circuits. Rest 1 min after each circuit. This will allow better form during movements and higher intensity for each set. Try to get the most out of them for 30s.
1. Plate/DB Floor Press *Arch lower back to lock shoulders back & down *Elbows in *Make it tough for 30s *Studio: Monkey Bar Room
2. Walking Sprinters Lunges *Opp. arm and leg *Arms help the legs *Drive feet into ground-spread toes *Slight forward lean *3B’s
3. Rope- Tug of War with 2-4 people *Stay low *Split stance *Group campers accordingly *Only need 1 rope *2B’s
4. MB/SB Bear Hug Side Lunges *Alt sides *Hinge from hip *Get low with lead leg *2B’s
5. Pull-ups *Can also do hang *3B’s- keep butt tucked
6. Prone Battle Rope 1 Arm Waves in Push-Up Hold (15s each side) *Bring arm to side a little to relax shoulder *Wide feet *Corkscrew elbows *Relax shoulders *2 people can share 1 rope
7. Sandbag/MB Squat Throws *Squat and throw SB/MB (heavy) as far as possible *Hinge from hips *Feet shoulder width- spread toes with a focus on little toes and outer foot *Get low *Flat back *When picking up back teach good lifting mechanics *SMGC – Do this off the main spring loaded floor
*If time after above workout do 30s high intensity intervals: sprints or burpees
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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