Group Fitness Trainer Belmont Boot Camp 12/14/13- Saturday Tough Mudder Challenge

Group Fitness Trainer Belmont Boot Camp 12/14/13-  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.     Description: Description: Description: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifSupine 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.     Rocking Bridge with Leg Ext. *Elevate upper body, butt and lower body off ground *Attempt to extend leg for 5s and switch *Drop hips to ground as needed and come back up *If wrists hurt do normal supine bridge *3B’s

3.     Supine Sit-Ups *Elbows to thighs *3B’s *Avoid pulling on neck *Hands to sides of head

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.
Description: Description: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifPerform the following exercises in order for 35 minutes as fast as possible with good form. Count the total number of rounds you complete in 35 minutes.

1.     SB Jog/Walk- Fence and back  *Hold SB any way you can

2.     MB Squat & Chest Press-Wall: 10 *Throw Ball Hard into Wall *Keep Elbows In *Only throw into concrete wall *Use heavy ball

3.     Prisoner Walking Lunges: 10 each leg *3B’s *Sandbag as tolerated

4.     Rip Trainer Chest Press : 10 each side *Relax Shoulders * Shoulders Back & Down 3B’s

5.     Burpees: 10 *3B’s

6.     Monkey Bar on Pull-up Bar: 1x Across  *Can also do Pull-up bar hang till fatigue

7.     Equalizer Over-Unders: 10 Total

8.     Balance Beam: 10 steps each forwards & backwards *Look straight ahead *Perform on red line

9.     Glider Plank Crawl *Feet on Gliders *3B’s: 10 each arm

10. Wall Climb: 5x (small wall) 2x (large wall)


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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