Past similar workout: https://brienshamp.com/2013/04/29/boot-camp-san-mateo-42913-fat-loss-circuit/
4 Phase Warm-Up:
Phase 1: Wide Child’s Pose Position Breathing/Drawing In Maneuver (1-2 min) Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>rib cage and then chest, 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 (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). 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. As they continue to breathe and relax they should feel their chest going closer to the ground.
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.
Phase 3: As a Group: Perform exercises below for 5 minutes as fast as possible with good mechanics. Rest as needed. (Coach reviews overview of WOD during Phase 2)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- 6 Body Weight Squats *Get lower each set *Hinge from hips *2B’s *Knee tracking *Toes out slightly
- 6 Stationary Inch Worms (hold push-up position for 5 s) *3B’s *Lock *Keep legs and arms straight the whole time *After first rep, keep hands flat on the floor under shoulders throughout the movement- feet walk forwards and back *Corkscrew elbows *Lock shoulders back & down
- 6 Sit-Up Chops (Chop Right & Left- 6 Total) *3B’s *Look at abdomen *Tongue on roof
Phase 4: Rest 1 minute – Go over WOD below and organize as needed
There are 3 circuits with 3 exercises in each circuit. Organize the groups so there are 3 groups in each circuit, all doing a different exercise (for large groups). Place all the weights/SB’s in the middle of the circuit, so campers can grab things quickly. No need to organize. Campers perform each exercise for 30 seconds and move to the next exercise in the circuit with 10s rest. Perform each 2 minute circuit 5x (15 total sets) before moving to the next circuit. Rest 1 minute between each circuit.
Set timer for the following: 30s- Work 10s- Rest 15 Sets
Lower Body Circuit #1 (2 min/round x5) *10 min total
- 30 sec Split Jump Lunges (alternate legs) *Modify as needed by going slower or doing back lunge*Hinge from hip to improve balance *Balance is the key here! *3B’s *Bigger the step, easier on the knees *Modify by holding something
- 10s rest
- 30 sec Lateral Lunges ( alternating sides) *2B’s *Hinge from hip *Get low with lead glute
- 10s rest
- 30 sec Prisoner Squat Jumps*2B’s *Hinge from hip *Feet hip width
- 10s rest
Upper Body Circuit #2 (2 min/round x5) *10 min total
- 30 sec Plate/SB/KB Bent Over Rows *Squeeze shoulder blades and hold for 2s *2B’s *Hinge from hip *Elbows in *Flat back *Studio: Monkey Bar Room if space is needed
- 10s rest
- 30 sec Equalizer Close Grip Push-ups*3B’s *Shoulders back & down *Elbows in
- 10s rest
- 30 sec Plate/KB/SB Romanian Deadlift *Keep legs straight *2B’s *Hinge from hip *Feet shoulder width *Modify with single keg deadlift/leg curls for those with back issues *Studio: Monkey Bar Room if space is needed
- 10s rest
Core Circuit #3 (2 min/round x5) *10 min total
- 30 sec Elbow Glider Plank Jacks (legs go in & out) *3B’s *Shoulders back & down
- 10s rest
- 30 sec Swiss Ball Bridge with Leg. Ext (alt. legs) *Hold for 1-5s *Hips up *Feet under knees *3B’s *Head/shoulders on ball
- 10s rest
- 30 sec Bench Crunch *2B’s *Shoulders back & down *Sitting tall, grab knees to chest to modify
- 10s rest
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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