Group Fitness Training Belmont Boot Camp 4/18/15: NDNU Relay for Life Challenge
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *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) > 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: 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. Partner Lower Ab Curl *3B’s *Grab Elbows
2. Partner Push-Up Hold with Opp. Hand High Five
3. Partner Sit Up with Opp. Hand High Five
Phase 3: Tug of War
Phase 4: Review
Relay for Life Challenge
Do all five rounds in the shortest time possible (again with good form)… If ya can’t finish it, SUCK IT UP (kidding) do as much as you can.
The rows, squats, jump squats and burpees go up for 3 sets then down for 2 sets…
Everything else stays the same each set.
First Round
10 rows
10 prisoner squats
10 jump squats
10 burpees
20 walking sprinter lunges (10 each side) Each step = one lunge)
20 plank jacks
20 jumping jacks
Second Round
15 rows
15 prisoner squats
15 jump squats
15 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 plank jacks
20 jumping jacks
Third Round
20 rows
20 prisoner squats
20 jump squats
20 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 plank jacks
20 jumping jacks
Fourth Round
15 rows
15 prisoner squats
15 jump squats
15 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 plank jacks
20 jumping jacks
Fifth Round
10 rows
10 prisoner squats
10 jump squats
10 burpees (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 plank jacks
20 jumping jacks
*****Totals For Relay for Life Challenge!*****
70 rows
70 prisoner squats
70 jump squats
70 burpees
100 lunges
100 plank jacks
100 jumping jacks
POST YOUR RESULTS on our fan page–> Shamp’s Boot Camps
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
