Past similar workout: https://brienshamp.com/2013/08/20/belmont-personal-trainer-boot-camp-81913-spartan-challenge/
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)–> digestive complaints, neck issues, TMJ, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Phase 2: Quadruped Breathing
Perform 1-2 minutes of diaphragmatic breathing while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Initiate breathing with belly > rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale (belly falls) > 5s hold > 5s exhale. The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 8 sets
Phase 3: 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
- Side Lying Groin (RT Leg) *3B’s *Top leg crosses over and bottom leg goes up & down (hip adduction)
- Side Lying Groin (LT Leg) *3B’s
- Sit-Ups *Elbows to groin *Fingers to eyebrows *3 B’s *Dig Heels *Wide feet *Tongue on roof *Look at abdomen
- Prone Sea Turtles Sea Turtles Video *Relax shoulders *Finish with palms up, shoulders externally rotates and thumbs close to side of legs- squeeze shoulder blades and hold for 5s
Phase 4: 5 Minute Burpee Challenge
*Challenge campers to get as many burpees (hit chest to ground) as possible in 5 min. Tell them to keep track of their numbers before they start. Modify movement as needed. Tell those who modify to get to the ground any way they can and no worries about time. Even if they go super slow it’s okay. A great modification is to have them get to the ground and stand up in a lunge position. Alternate the lead leg in lunge with this modification. Remind them that this is the most important skill they need to do to keep their independence. As we age the biggest problem or limitation is getting off the ground. *Have them record number at home and to post on Facebook page if they want to share.
Educate the groups about Spartan Norms:
- 80+ Burpees: Bad Ass
- 65+ Burpees: Beast
- 50+ Burpees: Super
- Under 50+ Burpees: Need more burpees 🙂
*Review WOD during Phase 3 and after burpees challenge…they will need a rest. After review boot campers immediately transition to WOD and encourage a partner for motivation.
*Do 8 rounds of the circuit below with as little rest as possible:
*Do the first round slow, as your warm up, then pick up the pace for the next 7.
- 10 push ups or variations of a push up *3B’s *collar bones up 1” *Modify with plank
- 10 bodyweight squats *connect to the ground *hinge *2B’s
- 10 inverted rows – overhand, underhand, or neutral grip *collar bones up 1” *3B’s
- 10 regular OR cross – body mountain climbers each leg (20 total) *collar bones up 1” *3B’s
- 10 walking lunges each leg (20 total) *collar bones up 1” *3B’s – keep back hip tucked
- 10 lateral apes each direction- perform one to the right than left, repeat (20 total) *sit on heels after each rep
Repeat 8x (Approx. 30 min)
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.
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