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: Quadruped Breathing
Perform 1-2 minutes of diaphragmatic breathing while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, collar bones up 1”. Initiate breathing with belly (let it fall)–>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 (3s inhale (belly falls)–> 2 s hold–> 5 s exhale- avoid rounding back. The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.
Phase 2: Stationary Foundation Mobility Training or Moving Dynamic Warm-up (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
- 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 *Grab knees to reduce strain to back
- Supine One Leg Bridge (15s each side) *Goal is to recruit hamstrings for wod below *Keep hips level *3B’s
- Supine Russian Twist *Hips and legs bent at 90 degrees–>rotate knees right to left (extend legs to make harder) *3B’s
Phase 4: *Review WOD below in Phases 3 & 4. 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.
- Jumping Jacks: 50 *Relax Heels
- TRX/APT Rows: 15 *Collar bones up 1”*Elbows in *3B’s
- High Knee Run: 25 Each Side *Land on ball of foot *Drive elbows
- Fast Squats:15 *Get low and touch the big medicine balls *Hinge from hips *2B’s *Knees in line with 2nd toe
- High Knee Skips: 25 Each Side *Land on ball of foot *Drive elbows
- 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 *Collar bones up 1″
- MB Burpees: 15 *Hit the ground with MB (head should be in front of ball) *Hands in line with chest *Explode up *3B’s *Collar bones up 1″
- Sprinters Walking Lunges:15 each *Bend forward from hips *Opp. arm & leg- drive elbow *Explode into ground with feet *2B’s
- Jumping Jacks: 50 *Relax Heels
- APT Strap Chest Press: 15 *Slight hinge from hips *Relax shoulders *Collar bones up 1” *Elbows in *2B’s
- High Knee Run: 25 Each Side *Land on ball of foot
- Monkey Bars- Move laterally on bar right to left (1x each way) or Rock wall *3B’s *Hang for modification or use feet to assist *For those with shoulder issues, do ropeflex pull & rotate kneeling
- High Knee Skips: 25 Each Side *Land on ball of foot
- 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 Stretches: 5 min
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