Group Fitness Belmont Boot Camp 6/6/14: 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. One Leg Bridge (30s each side) *Bring hips up & down *Keep hips level *Toes Up *3B’s *Feet together
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD and find a partner. They can get water at any time on their own.
Do as many rounds as possible in 35 min of the following:
1. 10 body weight squats *2B’s *Hinge from hips
2. 10 burpee/pullups *Perform burpee and then do jumping pull-up *Can also just jump and hang on pull-up bar *3B’s
3. 10 step-ups (10 leading with each side) *3B’s
4. 10 Glider Staggered Push-Up– modify by decreasing range of motion *3B’s
5. 10 frog jumps *Start with arms down to ground in squat position and jump with arms up in air *modify by going onto toes *2B’s *Hinge from hips
6. 10 TRX biceps curls *3B’s
7. 10 TRX triceps curls *3B’s
8. 10 jumping split squats (10 each side) *bigger the stride is easier on the knees *modify with back lunges *3B’s
9. 10 partner battle rope tug of war pulls (5 pulls each partner) *Each partner has one end of the rope and attempts to pull other partner *Stay low with stance or 10 cargo net climbs (10 each side) *Perform at studio
10.10 bear crawls (10 each side) *Butt in air *Opp. arm & leg
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 6 Week Transformation Program at Group Personal Training Belmont Boot Camp for Only $154:www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me onFacebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
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
