Group Fitness Belmont Boot Camp 11/23/13: 10 x 10 Challenge Workout

Group Fitness Belmont Boot Camp 11/23/13: 10 x 10 Challenge Workout

 3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2

Phase 2: Core (Perform the following movements for 60s 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.    Plank *3B’s

2.    Bridges with MB or Foam Roll Btw Knees *Toes Up *3B’s *Feet together

Phase 3: Review WOD below and do movements for approximately 15s each. Also review wod during 2nd round of Phase 2. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Have them pick a partner for the WOD.

Do as many rounds as possible in 35 min of the following:

1.     10 body weight squats

2.     10 burpee/pullups

3.     10 box jumps *Modify with step-ups (10 each side)

4.     10 dive bomber push-ups *no knees – modify by decreasing range of motion

5.     10 squat jumps *modify by going onto toes

6.     10 TRX biceps curls

7.     10 TRX triceps curls

8.     10 jumping lunges (10 each side) *bigger the stride is easier on the knees*modify with back lunges

9.     10 cargo net climbs (10 each side)

10. 10 bear crawls (10 each side)

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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