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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Your friend & coach,
Brien
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Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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