Group Fitness Center San Mateo Boot Camp 3/22/14: Saturday Spartan Challenge
Phase 1: Foundation Mobility Training (5 Min) *Do mobility for wrists
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phase 2
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
- Supine Horizontal Scissors *3B’s *Count 1-2-3-1–> 1-2-3–>2 as a group
- One Leg Bridges (right side) *Feet under knees *Feet together *Lift hips and drive feet into ground *3B’s
- One Leg Bridges (left side) *Feet under knees *Feet together *Lift hips and drive feet into ground *3B’s
- Supine Lateral Reach *In crunch position with chin tucked-reach towards right heel–>Center–> reach towards left heel–>repeat *Tongue on roof of mouth *Wide feet
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and immediately transition to WOD. They can get water at any time on their own.
Challenge: Perform the following strength-cardio exercises as fast as possible with good form for 30 minutes. Do as many rounds as possible. It is okay to go out of order. Modify the number of reps as needed. Jog/Sprint To Each Station. Make sure each camper has a partner or small group to motivate and assist each other.
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- Bosu Push-Ups (15) *Feet on elevated surface if possible *3B’s *Shoulders back & down
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- TRX Jump Squats (15) *No jump for those who shouldn’t be jumping *Hinge from hips
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- Pull-Ups/TRX Rows (15) *Hang as needed
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- MB Shoulder Put (15 each side) *Throw ball against wall as hard as possible- get a rhythm *Both hands at shoulder height- ball never goes below shoulder *Use core to throw ball
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- One Leg Squat with Lateral Glide (15 each side) *Trail foot on Glider *Go as low as possible with one leg squat with lead leg while at the same time moving laterally with trail leg-keep trail leg straight *Hinge from hips *Keep arms straight and attempt to touch ground *At top of movement squeeze butt and shoulder blades
- Cardio: Run/Walk/Cycle/Jump Rope (60s)
- Black Wall Climb (5) *Modify as needed with rope climb
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 Center San Mateo Boot Camp 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 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
