Group Fitness Trainer Burlingame Boot Camp 10/21/13- Tough Mudder Challenge

Group Fitness Trainer Burlingame Boot Camp 10/21/13–  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.     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.

Perform the following exercises in order for 30 minutes as fast as possible with good form. Count the total number of rounds you complete in 30 minutes.

1.     MB Squat & Chest Press-Wall: 10 *Throw Ball Hard into Wall or to Partner Across Room *Keep Elbows In *Only throw into concrete wall *Use heavy ball

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

3.     Modified Handstands: 10 *Perform in downward dog position on toes- bring head to ground *Relax Shoulders * Shoulders Back & Down *Can do with TRX’s and walk backwards to make inverted *3B’s

4.     Mat/Step Jumps: 10 *Start and end with arms overhead *Raise mats/step to increase intensity *2B’s *Modification: Squat and finish on toes

5.     Monkey Bar Simulation on Pull-up Bar: 10 reaches right and left  *Can also do Pull-up bar hang till fatigue

6.     SB Jog/Walk- 3-4 Laps *Hold SB any way you can *Studio: Fence and back 2x

7.     Lateral Beam Over-Unders: 10 Total *Beam unders at Menlo *Studio: Over-Unders on Equalizers outside

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

9.     Foam Pit Crawl:10 each arm *Opp arm & Leg *Crawl through foam pit *Stay horizontal *Studio: Glider Plank Crawl *Feet on Gliders *3B’s

10. Monster Walk (Groucho’s): 10 fwd. & back each *Stay in low squat position with wide feet and walk forward and backwards *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.