Belmont Personal Training Boot Camp 11/5/12- "Fight Gone Ugly" Lower Body/Core Workout

Belmont Personal Training Boot Camp  11/5/12- “Fight Gone Ugly” Lower Body/Core Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

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

1.     Plank –Side Plank Combo *Stay tight

2.     Sit-Ups with RT- LT Punch *1-2 Combo with Right & Left Hand While Crunching Up *Wide Feet

3.     Seated Russian Twists *Feet off to increase intensity *Rotate from core

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 not speed here

1. Forward Lunges with Hands Up*Alt. Lunges
2. Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s
3. Boxers Side to Side Squats with Boxing Combinations *Hands up *Start with feet together *After each standing from each squat throw 1-2 combo

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of 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: 2:00 work time, 15s rest, 6 sets, 30s transition time after all 3 rounds are complete *2:00 is the amount of time for a round of women’s boxing. You will get a sense of the endurance needed for this sport.

Perform each exercise in circuit for 2 minutes for 3 rounds. Transition in 15s between exercises.

1.      SB Bear Hug Forward Lunges * Keep Shoulders Back & Down and Squeeze Shoulder Blades *Alt. Sides

2.      Jump Rope *Heels barely off ground on balls of feet *Stay Relaxed

3.      Partner Staggered Squats with MB Chest Press (one minute each side) *Hinge From Hips *Pass Ball To Partner

4.      Band Horizontal Trunk Rotations (one minute each side)  *Move from waist *Arms straight *Weight shift

5.      Boxers Side to Side Squats with Boxing Combinations *Hands up *Start with feet together *After each standing from each squat throw 1-2 combo

6.      Partner Medicine Ball Semi-Circle (one minute each side) *Keep feet moving at all times *Balls of feet- Relax Heels *Stay low

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

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