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
- Forward Lunges with Hands Up*Alt. Lunges
- Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s
- 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 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd 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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