Group Fitness Belmont Boot Camp 11/30/13: Shamp 710 Saturday Challenge

Group Fitness Belmont Boot Camp 11/30/13: Shamp 710 Saturday Challenge

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 with Hip Ext *3B’s  *Alt hip ext

2.    Hand Rocking Bridges  *3B’s *Feet hip width *Turn hands to decrease stress to wrists

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. Exercises can be done in any order and mixed up to speed up workout.

Shamp 710 Saturday Challenge

1.     100 Jumping Jacks *Toes up

2.     50 Pull-ups *Can also do hang *Use monkey bars also *Get big steps out

3.     50 Bodyweight Squats

4.     100 Prone Battle Rope 1 Arm Waves in Push-Up Hold  (50 each side) *Wide feet *Relax shoulders

5.     100 Split Squat Jumps (50 each side) *Do 50 at a time *Only jump for those proficient *Easier with slight forward lean

6.     100 MB Seated Russian Ab Twists (50 each side) *Sit tall

7.     50 Sandbag Squat Throws *Squat and throw SB as far as possible

8.     50 Standing DB Biceps Curls

9.     50 TRX Triceps Extensions

10.  5  Rope Climbs

11.  50 Swiss Ball Crunches

12.  5 Tire Runs *Run through 6 tires 5x

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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