Past Workout Video: https://brienshamp.com/2013/03/29/san-mateo-personal-trainer-workout-32913-tough-mudder-fat-loss-workout
4 Phase Warm-Up:
Phase 1: Prone Position Breathing (60-120s)
Perform 1-2 minutes of diaphragmatic breathing. Diaphragmatic Breathing video
Initiate breathing with belly (feel it push into ground) > rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. 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.
Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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
- Beast Hold *Knees barely off ground *3 B’s *Collar bones up 1”
- Side Lying Hip Ad (LT) *Bottom leg goes up & down *Stay tight – 3 B’s *Collar bones up 1”-squeeze shoulder blades
- Side Lying Hip Ab (RT) *Top leg goes up & down *Stay tight – 3 B’s *Collar bones up 1”- squeeze shoulder blades
- Side Lying Hip Ad (RT) *Bottom leg goes up & down *Stay tight – 3 B’s *Collar bones up- 1”squeeze shoulder blades
- Side Lying Hip Ab (LT) *Top leg goes up & down *Stay tight – 3 B’s *Collar bones up 1”- squeeze shoulder blades
- Oblique Crunches *Basic Crunch with Rotation *Fingers to eyebrows *3B’s *Note: Crunch is a small range of motion. Sit-ups are a large range of motion
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 4 as needed. Assign stations for campers in groups of 4. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 30s work time, 15s transition, 12 sets, 0s transition time after all 12 sets are complete
This is a non-stop 30-35 minute workout. Participants can go at their own speed/intensity as usual. Campers start at different stations to spread the group out and to foster small group support. Allow a 15 s transition time to go from strength to cardio movement. If they get there early have them start early. Harbor Studio- free up a couple lanes for campers to run from wall to wall. Within the 35 min get in 4-5 rounds of the exercises below.
- Walk/Jog/Sprint: 30s *Add MB/SB as tolerated
- Equalizer/MB Push-Ups: 30s *Stay tight – 3 B’s *Shoulders back & down *Elbows in *Widen feet to make easier *SMGC/Ray – use large MB’s and place hands outside of ball to keep wrists straight
- Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
- Band Rows with Squats 30s *Shoulders back & down – Relax shoulders *Elbows in *3B’s *Hinge from hip
- Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
- MB Wall Ball: 30s*Go low with squat and throw MB against wall/target *2B’s *Hinge from hips *SMGC/Ray – goal is to hit blue line
- Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
- Prisoner Split Squats:15s each *Can add sandbag/plate *Interlace fingers behind head and squeeze shoulder blades *3B’s *Studio: Monkey Bar Room- If you need space
- Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
- Pull-Ups: 30s *3 B’s *Shoulders back & down *Modify with TRX Rows for those with shoulder injuries or strength issues *Studio: Monkey Bar Room
- Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
- Glider Truck Push (Hands on Gliders): 30s *Shoulders back & down *3B’s *Push feet into ground to go forward
Circle Time-Cool Down Stretches: 5 min
Try out our Fit Body Boot Camp Afterburn Workout totally FREE with unlimited sessions for 7 days!: 1 Week Boot Camp Trial Info
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.
The boot camp sessions are approximately 45-50 minutes long. Each session includes a 10-15 minute warm up phase with mobility and core movements to prepare you for the 30 minute metabolic workout, and then it ends with a 5 minute cool down phase.
*We now have express 35 minute sessions held every Monday and Wednesday at our main headquarters location, 603 Harbor Blvd., Belmont, CA 94002
Telephone: 650-654-4604
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