Group Fitness Boot Camp Belmont 1/4/14: First 2014 Saturday Obstacle Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 2: Core (Perform the following movements for 30s 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 Alt. Hip Ext. *3B’s
2. Supine One Leg Bridge (RT Leg) *3B’s *Keep hips level
3. Supine One Leg Bridge (LT Leg) *3B’s *Keep hips level
Phase 3: Primal Movements: Review the WOD below for 5-10 reps if possible or pick similar movement pattern *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following 9 Obstacles as fast as possible for 40 minutes. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.
Inside Obstacles:
1. SB Walking Lunges: 2x (Length of Red Carpet) *3B’s *Hold SB any way camper prefers
2. Glider Army Crawl: 2x *Gliders on Feet- Crawl with elbows *3B’s
3. Rope Climb: 3x *Stay in Bridge *Legs extended is harder *Shoulders back & down *3B’s
4. MB Wall Ball: 20x *Get low with squat *Hinge from hips *2B’s
5. Monkey Bars – Transverse Across Thick Part of Bar : 1x each way or 30s Hang *Bring high step so campers can reach
Outside Obstacles:
1. Sled Drag with Tire/45lb plate: 1x (Fence & Back)*Take big steps *Cue to walk heel–> big toe push off *3B’s
2. Jog/Walk: 1x (Fence & Back) *Fast
3. Tire Flips: 5x *Hinge from hips *Push tire into ground *Do not try to lift tire straight up *Use a partner as needed *2B’s
4. Battle Rope Slams Right & Left: 15 total *Hinge from hips *2B’s
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 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
