Group Fitness Trainer Belmont Boot Camp 1/25/14- Saturday Tough Mudder Challenge

Group Fitness Trainer Belmont Boot Camp 1/25/14-  Saturday Tough Mudder Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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

1.     Supine Horizontal Scissors on Elbows  *Count as a group *Tongue on roof of mouth *Look at thighs, not ceiling to relax neck *Raise or  lower legs to alter intensity *3B’s

2.     One Leg Bridge (15s each side) *Goal is to recruit hamstrings for wod below *Keep hips level *3B’s

3.     Supine Russian Twist *Hips and legs bent at 90 degreesàrotate knees right to left (extend legs to make harder) *3B’s

Phase 3: *Review WOD below for Phase 3. Perform each movement as a group for 5 reps. After review boot campers immediately transition to WOD with a partner or small group. They can get water at any time on their own.

This is a non-stop workout but participants can go at their own speed. Campers will start either walking/jogging, sprinting or cycling and then complete a strength exercise and then back to the walk/jog/sprint/cycling. Within the 40 min. get in 4 rounds of the movements below. If time is lacking, cut out the running to allow for 4 sets.

1)    Jog/Sprint (Fence & Back) *Cycle/Elliptical to modify

2)    Black/Red Wall: 3x *Shoulders back & down *Elbows in *3B’s

3)    Jog/Sprint with Sled (Fence & Back)

4)    Fast Squats:15 *Get low-try to hit medicine ball *Hinge from hips *2B’s

5)    Jog/Sprint (Fence & Back)

6)    Glider Crawl with Feet on Gliders: 2x length of room *Use forearms to crawl with legs straight off ground *3 B’s *Shoulders back & down

7)    Jog/Sprint Carrying Sandbag (Fence & Back)

8)    Sprinters Walking Lunges:15 each *Bend forward from hips *Opp. arm & leg- drive elbow *Explode into ground with feet *2B’s

9)    Jog/Sprint (Fence & Back)

10) Burpees:15 *Hit the ground and explode up *3B’s

11) Jog/Sprint Pulling Tire (Fence & Back)

12) Monkey Bars- Move laterally on bar right to left (1x each way) or Cargo Net (3x) *3B’s

13) Jog/Sprint (Fence & Back)

14) MB Wall Ball: 15 *Hinge from hips

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.