Fit Body Boot Camp San Mateo Personal Training 1/16/16: Challenges Day 5 & 9- Saturday Obstacle Challenge

4 Phase Warm-Up:

Phase 1: Cat-Cow Position Breathing (1-2 Min)

Perform 1-2 minutes of diaphragmatic breathing while in cat-cow. Initiate breathing with belly (let it fall) > rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3 s hold–> 5 s exhale Do 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.

Phase 2:  Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc.  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.

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

  1. Supine Lower Ab Curl (Reverse Crunch)  *Hands under tailbone *Curl pelvis backwards *Avoid moving from hips *Move from core *3B’s
  2. Supine One Leg Bridge (RT Side) *Keep hips level *Start with feet together *3B’s
  3. Supine One Leg Bridge (LT Side) *Keep hips level *Start with feet together *3B’s
  4. Plank with Hip Ext (alt. legs ) *3B’s *Keep legs straight

Phase 4: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts

*Review WOD below during Phase 3&4 above. Assign campers stations for the WOD below. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.

Set APP for 30s work and 15s rest for 8 sets; 30-60s recovery after each round.

WOD: Alternate the following 8 movement two at a time for 4 sets each and then move on to next two movements, etc. Perform each movement for 30s and recover for 15s. Recovery is the transition between the two movements.

  1. TRX Overhead Squat (sit into big mb’s): https://www.youtube.com/watch?v=B4xxKR9oR-4 *Start with arms overhead, keep straight, lock shoulders back & down – collar bones up 1 inch*Lead with hips and get as low as possible-sit into MB, keeping arms from going forward  *Work on mobility
  2. MB Standing Shot Put (2 sets each side) *Shot put MB into wall as hard as possible- total body movement *Pivot back foot *MB should stay shoulder height *Power comes from foot > knee > hip > core > arms in that order
  3. Rope Climb to the top or Climbing in Bridge Position > Stand *Keep tension on arms *3B’s *Relax shoulders
  4. Over-Unders Equalizers *Each camper has their own equalizer *Go over the equalizer, then back under > repeat
  5. Cargo Net Climb or Standing Rope Flex *2 campers can climb on each side of the net
  6. Dynamic Step-Ups (2 sets each side) with each side *Posture *3B’s *Set up a variety of step heights *Increase intensity with SB/MB
  7. Monkey Bar Traverse  (2 sets each direction)  *Hang on bars and reach laterally *Modify with hang or move laterally with feet touching the ground or mat. *If shoulder injury or limited by strength do Farmer’s Walk * Grab heavy Db’s in each hand and walk fast heels > toes for 30s *3B’s
  8. Glider Truck Push- Hands on Gliders *Drive feet into ground to move forward *Butt in the air

Circle Time-Cool Down Stretches: 5 min

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