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.      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 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.

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