Boot Camp Burlingame Personal Trainer 10/13/14: Holiday Transformation Day 8: Partner Body Weight Exercises

Boot Camp Burlingame Personal Trainer 10/13/14: Holiday Transformation Day 8: Partner Body Weight Exercises

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2

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.     Supine Partner Sit ups-Partners face each other, interlock feet, and perform sit-ups but avoid resting at the top, clapping their hands at the top. *Educate about partner workout here *2B’s *Tuck chin-look at abdomen

2.     Plank Jacks *3 B’s-Stay tight, avoid letting lower back arch *Shoulders back & down *Keep head in allignment with spine

3.     Prone Sea Turtles *2B’s *Hold 2s *Finish with thumbs to thighs – externally rotate and legs abducted *Look up

Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Partner Training: There are 7 stations. Assign campers a station and have them pair up with someone of equal ability for the descending ladder program. There will be 4 sets for each movement descending from 50s to 20s. Allow 10 seconds rest BETWEEN EACH TIMED INTERVAL. Example: 50 sec jump squat, 10 sec rest, 40 sec jump squat, 10 sec rest, 30 sec jump squat, 10 sec rest and so on. Perform all 4 sets before moving on to next exercise. Also allow 30s rest between each different exercise (ex. switching from jump squats to push-ups.)

1.     Partner MB Jump Squats –One Camper Holds a MB while jumping (only jump for those that can squat well) and the other attempts to block the ball as in volleyball. *Feet hip – shoulder width. *Hinge from hips *2B’s *Each partner will hold the ball for 2 sets Campers will perform this exercise for the designated period of time:

50 sec Jump squats
40 sec Jump squats
30 sec Jump squats
20 sec Jump Squats

2. Partner Push-ups- Partners face each other, perform simultaneous push-ups, and partners will clap opposite hands together at the top. (rep #1: right hand to right hand, rep #2: left hand to left hand- creating a criss-cross pattern.) *3B’s *Wide feet-keep hips from rotating *Shoulders back & down *Hold as needed without the push-up

50 sec Push-ups
40 sec Push-ups
30 sec Push-ups
20 sec Push-ups

3. Partner MB Lunges-Partners face each other and line up right shoulder to right shoulder. Both perform forward lunge with right foot handing ball (use a challenging ball) off each time. At half way point, switch sides. *3B’s *Shoulders back & down

50 sec Lunges
40 sec Lunges
30 sec Lunges
20 sec Lunges

4. Partner Squat Thrust (Burpee without the push-up)- Partners face each other and line up right shoulder to right shoulder. Perform squat thrust at the same time and do high 5 together at top of movement. At half way point, switch sides. *3 B’s-Stay tight, avoid letting lower back arch in push-up hold position *Shoulders back & down

50 sec Partner Squat Thrust
40 sec Partner Squat Thrust
30 sec Partner Squat Thrust
20 sec Partner Squat Thrust

5.     Partner Rows with Squat (Use Rip Trainers at Studio –disconnect from wall)-Partners face each other with elastic bands interconnected with each other. Squat (get to 90) and upon ascent, pull the band and exhale at the same time. *Shoulders back & down *3B’s

50 sec Rows
40 sec Rows
30 sec Rows
20 sec Rows

6.     Partner SB/MB/Plate Kneeling Trunk Rotation *Partners are back to back and hand off either plate or MB to other (Make it tough-use heavy load (15lbs or more). Switch direction half way *3B’s *Shoulders back & down *Move from core

50 sec Rotations
40 sec Rotations
30 sec Rotations
20 sec Rotations

7.     Partner T-Drill Run – Partners face each other and perform a t-drill (If space is low 2 people can do T on same set of cones). *Relax heels *Stay low *Avoid crossing feet

50 sec Run
40sec Run
30 sec Run
20s sec Run

*Plank Hold Challenge if time- who can go the longest? 5.5 minutes is the longest I have seen personally.

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.