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.
Try the 21 Day Rapid Fat Loss Program at Group Fitness Belmont Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
