Belmont Personal Trainer Workout 7/27/12- Tough Mudder Challenge Workout VIII
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 total sets for Phases 2
Phase 2: Core (Perform the following movements for 40s in a circuit with a 5s transition for 2 Sets (Total Time: 4:30)
1. Plank *Chest up-Lock *3 B’s
2. Side Plank (20s each side) *Squeeze shoulder blades *Chest up
3. Prone Modified Superman Hold *Elbows to back pockets and squeeze *Relax shoulders
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 or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. This can be done in or outside. Within the 30 min get in 3-4 rounds of the following:
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 or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. This can be done in or outside. Within the 30 min get in 3-4 rounds of the following:
1) Walk/Jog/Sprint
2) Commando Push-Ups: 10 *Perform a push up with knee up with rt & lt legs and then roll * *Lock shoulders back & down *Core tight *Turn elbows in
3) Walk/Jog/Sprint
4) Jump Squats: 10 or Fast Squats: 20 *Start and end with arms overhead on jump squats *Explode into ground
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders back *Avoid upper traps rising
7) Walk/Jog/Sprint
8) Walking Lunges:10 each side *Add load if tolerated
9) Walk/Jog/Sprint
10) Tuck Jump: 10 *From a straight arm plank position, place your hands shoulder width apart and your feet together. Jump both your feet in, bringing your knees to your chest and keep your core tight. Jump your feet back out together back to the starting position and repeat. **Trainer Tip: Keep your spine neutral and back flat throughout the movement.
11) Walk/Jog/Sprint
12) Pull-Ups/Fat Man Rows: 10 *This can be done at playground structure at park *Can also do partner pull-ups
13) Walk/Jog/Sprint
14) Elbow Crawl or Foam Pit Crawl: 10 Each Side or 1 Pit Crawl *Can also do Bear Crawl
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
