Belmont Fat Loss Boot Camp 7/15/13: 2013 Tough Mudder Workout

Belmont Fat Loss Boot Camp 7/15/13: 2013 Tough Mudder Workout

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

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.        Prone Swimmer *Alt. Hip Ext. *Legs straight –toes to nose *2B’s

2.        Plank Crawl *Use forearms to crawl with legs straight off ground *Shoulders back & down *3 B’s *Educate about #14 below

3.        Oblique Crunches *Basic crunch with rotation *Move from core *2B’s

Phase 3: Primal Movements (Perform the following movements for 10 reps each for 1 Set *Goal is blood flow, not max efforts

1.     Squats *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Educate about #4 below

2.     Push-Ups *Shoulders back & down *Elbows in *Educate about #2 below

3.     Sprinter Walking Lunges (5 each set) *Opp. arm & leg *Educate about #8 below

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

Perform the following workout for 30 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging, sprinting or cycling and then complete a strength exercise on your call and then back to the walk/jog/sprint/cycle. This can be done in or outside. Within the 30 min. get in 3-4 rounds of the following:

1)    Walk/Jog/Sprint/Bike

2)    Push-Ups: 10 *Shoulders back & down *Elbows in *3B’s

3)    Walk/Jog/Sprint/Bike

4)    Fast Squats:15 *Get low-try to hit low beam or medicine ball *Hinge from hips *2B’s

5)    Walk/Jog/Sprint/Bike

6)    Dips:10 *Shoulders Back and down *3B’s *Relax shoulders

7)    Walk/Jog/Sprint/Bike

8)    Sprinters Walking Lunges:10 each *Bend forward from hips *Opp. arm & leg- drive elbow *Explode into ground with feet *2B’s

9)    Walk/Jog/Sprint/Bike

10) Floppy Burpees:10 *Hit the ground and explode up *3B’s

11) Walk/Jog/Sprint/Bike

12) TRX Row/DB/Plate/SB Bent Over Rows/Pull-Ups/Fat Man Rows/Monkey Bar Simulation (Hang and release one arm at a time or move laterally on bar right to left): 10 *Pick a pulling exercise

13) Walk/Jog/Sprint

14) Plank Crawl or Glider Crawl with Feet on Gliders: 20 Each Side *Use forearms to crawl with legs straight off ground *3 B’s *Shoulders back & down

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.

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