Belmont Boot Camp Personal Trainer 12/16/13: Total Body Core Explosion
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phases 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Quadruped Position with Knees Off Ground (on all 4’s) *3B’s *Shoulders back & down *Widen feet as needed *Stay strong & stable
2. Lower Ab Curl *3B’s *Keep heels as close as possible to hamstrings *Stay tight & curl *Educate to keep core tight
3. Prone Hip Extension with Hip AD/AD *2B’s *Thighs off groundà abduct and adduct thighs and repeat *Look straight ahead
Phase 3: WOD Review: Perform the movements in the WOD below for 5-10 reps *Goal is not speed here
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 20s rest, 7 sets, 30s transition time after all 7 sets are complete
WOD: Perform the following exercises in a circuit for 40 each for 4 rounds with 20s rest in between exercises:
1. Bench/Mat Single Leg Squat (20s each leg) *2B’s *Hinge from Hip *Sit as low as possible into mat *Feet together
2. Lateral Plank Crawl with Gliders On Feet (20s each direction) *3B’s (keep core tight) *Shoulders back & down *Widen feet as needed
3. Band Monster Walk with MB Overhead (AKA Grouchos)- Fwd & Back (20 s each way) *Hold MB overhead and squeeze *2B’s *Hinge from Hip *Stay Low *Keep Hips Forward –try not to rotate
4. Plank with Triceps Kickbacks (20s each side) *Keep hips stable *Use light plate or hold db *Wide Feet *3B’s *Keep elbows in
5. Burpee Push-Up /Pull-Ups *3B’s *Jump up to pull-up bar after burpee *if unable to perform burpee do hang *Studio- Perform outside
6. Battle Ropes-Underhand Alt. Wave with Laddering (Laddering is moving forwards & backwards while doing the wave) *2B’s *Hinge from Hip *Studio- Perform outside
7. Jump Rope with High Knees *Toes up- land on ball of foot- heels relaxed
Circle Time: Cool down & stretch (5 minutes)
If you can’t see the video above go to: 
Boot Camp BLOG
Please add your comments below on the workout.
Try the 21 Day Rapid Fat Loss Program at Belmont Boot Camp Personal Trainer for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on
Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
