Group Fitness Training San Carlos Boot Camp 2/7/15: “ I Am A Priority Transformation” Challenge T-79 Days: Saturday Tough Mudder Challenge‏

Group Fitness Training San Carlos Boot Camp 2/7/15: “ I Am A Priority Transformation” Challenge T-78 Days: Saturday Tough Mudder Challenge

Similar Workout Video: https://brienshamp.com/2013/07/15/belmont-fat-loss-boot-camp-71513-2013-tough-mudder-workout/

4 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.  In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow.  If there are tight areas focus on those areas and continue to breathe.

Phase 2: Cat-Cow Position Breathing/Drawing In Maneuver (1 Min)

Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in cat-cow. Initiate breathing with belly (let it fall) –>rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging while performing cat. This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine.

Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets

Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets

1.    Supine Horizontal Scissors *Count as a group *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Raise or  lower legs to alter intensity *3B’s

2.    Supine One Leg Bridge (15s each side) *Goal is to recruit hamstrings for wod below *Keep hips level *3B’s

3.    Supine Russian Twist *Hips and legs bent at 90 degrees–>rotate knees right to left (extend legs to make harder) *3B’s

Phase 3: *Review WOD below for Phase 3. Perform each movement as a group for 5 reps. After review boot campers immediately transition to WOD with a partner or small group. They can get water at any time on their own.

This is a non-stop workout but participants can go at their own speed. Campers can start at any cardio (odd number below) and then go in order. Within the 40 min. get in 3-5 rounds of the movements below.

1)    Jumping Jacks: 50 *Relax Heels

2)    TRX Rows: 15 *Shoulders back & down *Elbows in *3B’s

3)    High Knee Run: 25 Each Side *Land on ball of foot

4)    Fast Squats:15 *Get low *Hinge from hips *2B’s *Knees in line with 2nd toe

5)    High Knee Skips: 25 Each Side *Land on ball of foot

6)    Glider Crawl with Feet on Gliders: 2x length of room *Use forearms to crawl with legs straight off ground *3 B’s- keep mid-section from dropping *Shoulders back & down

7)    Burpees:15 *Hit the ground and explode up *3B’s

8)    Sprinters Walking Lunges:15 each *Bend forward from hips *Opp. arm & leg- drive elbow *Explode into ground with feet *2B’s

9)    Jumping Jacks: 50 *Relax Heels

10) Rip Press: 15 *Slight hinge from hips *Relax shoulders *Shoulders back & down *Elbows in *2B’s

11) High Knee Run: 25 Each Side *Land on ball of foot

12) Monkey Bars- Move laterally on bar right to left (1x each way) or Rock wall *3B’s *Hang for modification

13) High Knee Skips: 25 Each Side *Land on ball of foot

14) MB Wall Trunk Rotation with Pivot: 15 each side *Face the wall *Hinge from hips *Move from core *Explode into wall *Pivot is the key for force production

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.