4 Phase Warm-Up:
Phase 1: Child’s Pose > Squat Rock Position Breathing (2 Min) *For those who can’t into deep squat position perform child’s pose entire time
Perform 2 minutes of diaphragmatic breathing while in child’s pose (1 min) and then squat rock (1 min). Initiate breathing with belly (let it fall into thighs) > rib cage and then chest, instead of initiating with chest. Rock back & forth from heels to toes with squat rock. 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) > 5s hold > 5s exhale. As they continue to breathe and rock they should feel their heels going closer to the ground. Emphasize slow, deep, rhythmic breaths during and after workouts. Do 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.
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.
Phase 3: Core (Perform the plank for 120s followed by bridges for 60s for 1 set)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Plank: 120s *3B’s *Lift collar bones 1” *Review model of WOD below. Campers take a break as needed.
- Bridges: 60s *Feet together, knees together *Squeeze butt at top *2B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
Campers team up with a partner or small group and perform the following Friday 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 first 6 exercises will ascend and descend in reps for the 5 sets. The lunges and jacks stays the same each set. Encourage this as a travel program-similar to Labor Day Challenge Workout.
First Round
10 v-ups *modify with bent knees *3B’s- Keep imprint of spine when bringing arms overhead
10 squats *hinge with hips *knee tracking over 2nd toes *2B’s
10 monkey push-ups *down dog position- on tip toes, walk feet to hands *collar bones up 1” *2B’s *Modify with push-up hold
10 jump squats *start and end with arms overhead *feet hip width *hinge with hips *knee tracking over 2nd toes *2B’s *relax heels *Do squat hold to modify
10 pull-ups *3B’s *collar bones up 1” Modify with band or TRX rows
10 squat thrust (no push -up) *burpee without push-up *avoid arching back *hinge with hips *knee tracking over 2nd toes *3B’s *modify by getting up anyway possible
20 stationary forward lunges (10 each side) Each step = one lunge) *knee tracking over 2nd toes *3B’s *modify by reducing depth of lunge or step-ups
20 jumping jacks *3B’s *relax heels *modify as needed.
Second Round
15 v-ups *modify with bent knees
15 squats
15 monkey push-ups *down dog position- on tiptoes, walk feet to hands *shoulders back & down
15 jump squats
15 pull-ups
15 squat thrust (no push-up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Third Round
20 v-ups *modified with bent knees
20 squats
20 monkey push-ups *down dog position- on tiptoes, walk feet to hands *shoulders back & down
20 jump squats
20 pull-ups
20 squat thrust (no push-up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Fourth Round
15 v-ups *modify with bent knees
15 squats
15 monkey push-ups *down dog position- on tiptoes, walk feet to hands *shoulders back & down
15 jump squats
15 pull-ups
15 squat thrust (no push -up)
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
Fifth Round
10 v-ups *modify with bent knees
10 squats
10 monkey push-ups *down dog position- on tiptoes, walk feet to hands *shoulders back & down
10 jump squats
10 pull-ups
10 squat thrust (no push-up) *burpee without push-up *avoid arching back
20 lunges (10 each side) Each step = one lunge)
20 jumping jacks
*****Totals For Friday Challenge!*****
70 v-ups
70 pull-ups
70 monkey push-ups
70 squats
70 jump squats
70 squat thrusts
100 lunges
100 jumping jacks
POST YOUR RESULTS on our Facebook 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 Body Transformation Challenge: Body Transformation Challenge
Your friend & coach,
Brien
Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.
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