Belmont Personal Training Boot Camp 5/20/13- “Fight Gone Ugly” Lower Body/Core Emphasis

Belmont Personal Training Boot Camp  5/20/13- “Fight Gone Ugly” Lower Body/Core Emphasis

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 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)

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

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

1.     Plank –Side Plank Combo *Lead with forearm then turn body *Stay tight *3B’s *Shoulders back & down

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

3.     Seated Russian Twists *Feet off or arms extended to increase intensity *Rotate from core *Shoulders back & down *Use MB/SB to increase intensity also

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set *Goal is not speed here

  1. Forward Lunges with Hands Up*Alt. Lunges *3B’s
  2. Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s *3B’s
  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 *2B’s

*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, 90s transition time each round is complete (take 45s to perform one set of pulling movements)*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/MB Bear Hug Forward Lunges * Keep Shoulders Back & Down and Squeeze Shoulder Blades *Alt. Sides *3B’s

2.      Boxers Jump Rope *Alt. Heel/Toe *Heels barely off ground on balls of feet *Stay Relaxed *3B’s

3.      Partner Staggered Squats with MB Chest Press (one minute each side) *Pass Ball To Partner With Accent of Squat *2B’s *Back Foot on Toes *Hinge From Hips *Get Low *Goal is to remain stable when receiving ball

4.      Band Horizontal Trunk Rotations (one minute each side)  *3B’s *Move from waist *Arms straight *Weight shift *Studio: Rip Trainer Push & Rotate *Start hands shoulder width with Rip against chest *Face the clock at studio with feet parallelàrotate foot, hip and torso and attempt to punch with right handàfinish with extension of arms facing step bench (one minute each side) *Elbows in  *For intro to Rip Trainer: http://www.youtube.com/watch?v=XVZmjraSBLw

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 *2B’s

6.      Partner Medicine Ball Semi-Circle (one minute each partner) *Keep feet moving at all times *Balls of feet- Relax Heels *Stay low *2B’s


*Finish each round as a group with pulling movements to balance all the pushing muscles. Do 1 set of 45s after each round above (band rows, SB bent over rows, pull-ups, etc).


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 Belmont Personal Training Boot Camp for Only $29 for 3 Sessions: 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 Camps


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