Group Personal Training San Carlos Boot Camp 12/27/14: Who Wants To Be A Spartan?

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

Phase 2: Core (Perform the following movements for 25 reps each 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.     Supine Horizontal Scissors  *Count as a group up to 25 *Tongue on roof of mouth *Look at abdomen, not ceiling to relax neck *Crunch to increase intensity *Tongue on roof of mouth  *Raise or  lower legs to alter intensity

2.     Side Lying Hip Ab & Ad (RT Side): 25 Each *Keep 3 B’s

3.     Supine Crunches: 25 *3B’s *Look at abdomen *Tongue on roof of mouth

4.     Side Lying Hip Ab & Ad (LT Side): 25 Each *Keep 3 B’s

Phase 3: *Review exercises of WOD below for approx. 20s during Phase 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.

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 WOD. They can get water at any time on their own.

Perform the following workout for 35 minutes. This is a non-stop workout but participants can go at their own speed. Everyone will start either walking/jogging or sprinting for 30s or performing a strength exercise for 30s. Wherever you start continue in order. Keep a couple lanes open for people to run back & forth.

Set APP for 30s work and 0s rest

1) Walk/Jog/Sprint: 30s

2) Prison Cell Push-Ups: 30s *As you come up from each push up bring knee up *Shoulders back & down *Elbows In *3B’s http://search.yahoo.com/search?fr=robo&p=prison+cell+push+ups&sa=Search

3) Walk/Jog/Sprint: 30s

4) SB/MB Bear Hug Squats: 30s *Slight forward lean from hips *Squeeze shoulder blades *3B’s *Go heavy as tolerated

5) Walk/Jog/Sprint: 30s

6) SB/MB Burpees:30s  *Shoulders back & down *Elbows In *3B’s *Avoid overhead for those with shoulder issues *Go heavy as tolerated

7) Walk/Jog/Sprint: 30s

8) Rip Trainer Squat with Row: 30s *Slight forward lean from hips *Squeeze shoulder blades *3B’s

9) Walk/Jog/Sprint: 30s

10) MB Slams: 30s *Follow through *Slight forward lean from hips *2B’s

11) Walk/Jog/Sprint: 30s

12) Pull-Ups *Shoulders back & down *2B’s

13) Walk/Jog/Sprint: 30s

14) MB Wall Trunk Rotation (facing wall): 30s Alt sides*Slight forward lean from hips *2B’s *Rotate from core

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.