Past similar workout: https://brienshamp.com/2013/08/27/personal-trainer-belmont-fitness-boot-camp-82413-1200-rep-bodyweight-challenge/
Phase 1: Breathing Squats
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while performing breathing squats: Start by standing with feet shoulder width and everted. Initiate breathing with belly (let it fall) > rib cage and then chest, instead of initiating with chest > hinge from hips and lower hips to ground while exhaling* > inhale as you stand upright repeat *This is opp. of our normal breathing for loaded squats- this is like a ZEN squat *Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls) > 3 s hold > 5 s exhale and draw belly in towards spine) * As they continue to breathe, squat and relax, they should feel their hips lowering, heels going closer to the ground and hips opening.
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.
Phase 3: As a Group: Dynamic Cardio. Perform each movement below for 2 sets for approx. 10 yards (5 Minute) *Work on stride frequency (perform as many reps as possible in a short distance)
- Frankies
- Butt kicks
- Low Skip *Toes up
- Jog
- Back pedal
- Zig-Zag
- Weave
- Side shuffle *Relax heels
- Carioca
- Beast crawl (fwd)-knees only 1” off ground *opp arm & leg (1x only)
- Beast crawl (backwards)-knees only 1” off ground *opp arm & leg (1x only)
- Crab Crawl (fwd)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
- Crab Crawl (backwards)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
Phase 4: Ladder Drills: Perform each drill 2x. (5 Minutes) *Relax heels
- Run through
- Run through Skipping One
- High Knees *Toes up
- Icky Shuffle (fwd)
- Icky Shuffle (back)
- Wide Skips
- Lateral Fwd Two- Back Two (2 each way)
- Ski Jumps (Right to Left)
Phase 5: Multiditection Reaction Drill: Challenge campers for 20s, 2 Each (forward- back, right to left, combo) (5 Minute)
*Review WOD below as needed. Have boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Challenge: 1200 REPS -(3 rounds of 5 exercises) Have campers perform the following exercises in their best time possible. The goal is for the campers to beat their times EACH round. Rest as long as needed between each round. Have them partner up and motivate each other. Tell them to ask you the time each round before and after.
- 300 Jump Rope Jumps (anyway they desire) *Relax heels
- 20 Push-ups with Hip AB/AD *During descent of push up jump both feet out wide and with accent bring feet together *3B’s *Shoulders down & back
- 20 Walking Sprinter Lunges (20 on each leg) *3B’s *Squeeze shoulder blades *Opp arm & leg *Modify by depth of lunge or bringing feet together after each lunge
- 20 Band Squat Rows *Hinge from hip *2B’s *Squeeze shoulder blades *Add jump to increase intensity
- 20 Prisoner Split Squat Jumps (20 on each leg) *Try to land in same spot *Squeeze shoulder blades *Slight forward lean *Modify with split squat
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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