Boot Camp Belmont Athletic Club 9/22/14- 1200 + Rep Bodyweight Challenge
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*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 Plank with Partner Opp. Hand Push *3 B’s *Left hand off ground and pushing partner’s left hand (30s) *Wide feet *Corkscrew elbows *Relax shoulders
2. Prone Plank with Partner Opp. Hand Push *3 B’s *Right hand off ground and pushing partner’s right hand (30s) *Corkscrew elbows *Relax shoulders
3. Partner Lower Pelvic Lift or Curl *Partners are supine (head to head) , they grab each other’s forearms to anchor à lift pelvis and keep legs straight or curl *Keep forearms and elbows on floor *3B’s*
Phase 3:As a Group: Dynamic Cardio (5 Minute)
· Butt kicks
· High knees *Land on ball of foot with toes up
· Jog
· Side shuffle
· Back pedal
· Skip *Land on ball of foot with toes up
· Zig-Zag
· Weave
· Carioca
Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and immediately transition to WOD. They can get water at any time on their own.
Challenge: 1200 REPS -(3 rounds of 5 exercises) Have campers perform the following exercises in their best time possible. The goal is for the campers to beat their times EACH round. Rest as long as needed between each round. Have them partner up and motivate each other. Tell them to look at time each round before and after.
1. 300 Jumping rope either double rotation or singles *Relax heels *Bike or do another form of cardio for 3 min if needed
2. 20 Dive Bomber Push-ups: http://www.youtube.com/watch?v=9ndOPrcoUt8 *3B’s *Corkscrew elbows *Modify with less of a scoop
3. 20 Walking Sprinter Lunges (20 on each leg) *Slight forward lean and drive opp. arm & leg *3B’s *Big step
4. 20 Equalizer Rows *Use hips to go up and down * 3B’s *TRX Rows can be an alternative but make it tough for 10 to allow for a little rest
5. 20 Prisoner Split Squat Jumps (20 on each leg) *Modify with split squat *Try to land in same spot *Squeeze shoulder blades
*For those that have time: 30 Burpees
Tell the Campers to post their results on our Shamp’s Boot Camps Facebook Fan Page–> Shamp’s Boot Camps
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 the 6 Week Transformation Program at Boot Camp Belmont Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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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.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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