Belmont Boot Camp Workout 4/13/13- Crazy 8 Saturday Challenge!

Belmont Boot Camp Workout 4/13/13-  Crazy 8 Saturday Challenge!

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for 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

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)

1.     Description: Description: Description: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifProne Plank *3B’s *Look down *Shoulders back & down *educate about core stability needed for wod below

2.     Side Plank (RT Side) *3B’s *Look straight *Shoulders back & down  *Squeeze shoulder blades *educate about core stability needed for wod below

3.      Side Plank (LT Side) *3B’s *Look straight *Shoulders back & down  *Squeeze shoulder blades *educate about core stability needed for wod below

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.    Forward Lunges with Rotation *Alternate sides *3B’s *Shoulders back & down *educate about #5

2.     Push-Ups  *3B’s *Shoulders back & down *Elbows in *educate about #1

3.     Squats *2B’s *Squeeze shoulder blades *Hinge from hips *educate about #2

*Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following Crazy 8 Workout below for as many rounds as possible in 30 minutes. Do your best to challenge yourself and perform the movements fast as possible with good form. Work with a partner or in a small group. Motivate and coach each other as needed. Exercises can be mixed and matched in any order. Modify workout as needed.

1.     TRX Chest Press:  10 *Make it tough for 10 *3 B’s *Shoulders back & down *Elbows in

2.     Wall Squat: (1 Min Hold) *Squeeze MB between knees *3B’s *Shoulders back & down

3.     Sled Pull: Fence & Back (2x) *Fast walk- heel to toe *Shoulders back & down *3B’s

4.     Partner Pull-Ups: 10  *Assist partner by lending a hand to push feet into *Partner is kneeling *Shoulders back & down *3B’s

5.     Walking Lunges with MB Rotation (10/side) *Rotate over front knee *Shoulders back & down *3B’s

6.     Walk/Jog/Sprint: Fence & Back (2x) Can use bike, elliptical, treadmill, liners on turf

7.     Equalizer Rows: 10 *3B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Hips up

8.     Jump Rope: 50 *Relax heels

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 3 Sessions of Belmont Boot Camp Fitness for Only $29: www.ShampsBootCamps.com

Your friend & coach,



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 CampBurlingame Boot CampSan Mateo Boot CampShamp’s Studio Boot Camp


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!


Personal Trainer, Nutrition and Lifestyle Coach

www.10 DayDetox.com