Past similar workout: https://brienshamp.com/2013/08/27/personal-trainer-belmont-fitness-boot-camp-82413-1200-rep-bodyweight-challenge/
4 Phase Warm-Up:
Phase 1: Supine Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc 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.
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
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Prone Elbow Plank with Partner Opp. Hand Push *3 B’s *Partners facing each otheràLeft hand off ground–> push partner’s left hand for 3s (30s total) *Wide feet *Relax shoulders
2. Prone Elbow Plank with Partner Opp. Hand Push *3 B’s * Partners facing each otheràRight hand off ground–>push partner’s right hand for 3s (30s total) *Wide feet *Relax shoulders
3. Partner Supine Lower Ab Curl *3B’s *Partners grab each other’s forearms to anchor- keep forearms and shoulders on ground *Curl pelvis
Phase 4: As a Group: Dynamic Cardio. Perform each movement below for 2 sets for approx. 10 yards (5 Minute) *Work on stride frequency (perform as many reps as possible in a short distance)
· Butt kicks
· High Knees *Toes up
· Low Skip *Toes up
· Jog
· Back pedal
· Zig-Zag
· Weave
· Side shuffle *Relax heels
· Carioca
· Beast crawl (fwd)-knees only 1” off ground *opp arm & leg (1x only)
· Beast crawl (backwards)-knees only 1” off ground *opp arm & leg (1x only)
· Crab Crawl (fwd)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
· Crab Crawl (backwards)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
Phase 5: Primal Movements: Review the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 above and 5 as needed. Have boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Challenge: 1200 REPS -(3 rounds of 5 exercises) Have campers perform the following exercises in their best time possible. The goal is for the campers to beat their times EACH round. Rest as long as needed between each round. Have them partner up and motivate each other. Tell them to ask you the time each round before and after.
1. 300 Jump Rope Jumps (anyway they desire) *Relax heels *Bike or do another form of cardio for 3 min if needed *Gymnastics facilities or Studio- Use Tramp if needed
2. 20 Push-ups with Hip AB/AD *During descent of push up jump both feet out wide and with accent bring feet together *3B’s *Shoulders down & back
3. 20 Walking Prisoner Lunges (20 on each leg) *3B’s *Squeeze shoulder blades *Fingers interlaced *Modify by depth of lunge or bringing feet together after each lunge
4. 20 TRX Muscle Ups *One foot forward, one foot back -use legs *Row > quick dip *Finish with the tricpe ext at the end * 3B’s *Squeeze shoulder blades *TRX Rows for modification
5. 20 Prisoner Split Squat Jumps (20 on each leg) *Try to land in same spot *Squeeze shoulder blades *Slight forward lean *Modify with split squat
*30 Burpees for those that finish early…Incentive?
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
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