Fitness Trainer San Carlos Boot Camp 9/13/13–Back to School 1 Mile and 5 Minute Burpee Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 16 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
1. Quadruped Elbow to Knee *Bring rt elbow to lt knee as you exhale and extend & rotate on inhale (RT Elbow & LT Knee) *Relax shoulders *Look at hand *Lock shoulders back & down *Work on rotation *3B’s
2. Quadruped Elbow to Knee *Bring lt elbow to rt knee as you exhale and extend & rotate on inhale (LT Elbow & RT Knee) *3B’s
3. Side Lying Leg Raise (RT Leg) *3B’s *Head back *Lock shoulders back & down
4. Side Lying Groin (LT Leg) *Bottom legs goes up *3B’s *Head back *Lock shoulders back & down
5. Side Lying Leg Raise (LT Leg) *3B’s *Head back *Lock shoulders back & down
6. Side Lying Groin (RT Leg) *3B’s *Head back *Lock shoulders back & down
7. Supine Bridge with Straight Leg Raise (RT Leg) *Keep hips level *Get a good stretch- toes to nose *3B’s
8. Supine Bridge with Straight Leg Raise (LT Leg) *Keep hips level *Get a good stretch- toes to nose *3B’s
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 3 total sets (1 set each movement) for Phase 3
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set (Total Time: 1:30) *Goal is blood flow, not max effort
1. Sprinters Lunge *Alt. sides *Opp. arm & leg *Hold for 2s *Explode back to start
2. Push-Ups *Shoulders back & down-Lock *Educate about core and the need to engage for burpee challenge *Hold at bottom for 2s and explode up *Elbows in
3. Squats *Hinge from hip *Hold at bottom for 2s and explode up
Challenge:
1 Mile Run *Record time on sign in sheet *Get those who can to run it hard for time *Others can walk. Others who forgot their shoes can walk inside and do a body weight circuit:
- Body Weight Squats-10
- Pull-Ups-10
- Prisoner Forward Lunges-10 each side
- Sit-Ups-10
*Repeat for 15 minutes or until everyone finishes Mile Walk/Run
*For those that finish mile early have them join in on circuit.
*Give 5 minutes rest after run/above circuit before doing Burpee Challenge
5 Min Burpee Challenge *No push-up *Emphasize to keep core tight *Record on sign in sheet *Modify for those that do not want to do challenge or cant: Plank (30s) & Squats (30s) for 5 min
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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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