Group Fitness Training Foster City Boot Camp 11/25/13– “Fight Gone Ugly” Lower Body/Core Emphasis
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 (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank –Side Plank Combo *Lead with forearm then turn body *Stay tight *3B’s *Shoulders back & down
2. Sit-Ups with RT- LT Punch *1-2 Combo with Right & Left Hand While Crunching Up *Wide Feet *Dig heels *Shoulders back & down
3. Seated Russian Twists *Feet off or arms extended to increase intensity *Rotate from core *Shoulders back & down *Use MB/SB to increase intensity also
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set *Goal is not speed here
- Forward Lunges with Hands Up*Alt. Lunges *3B’s
- Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s *3B’s
- Boxers Side to Side Squats with Boxing Combinations *Hands up *Start with feet together *After standing from each squat throw 1-2 combos *2B’s
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 2:00 work time, 15s rest, 6 sets, 90s transition time each round is complete (take 45s to perform one set of pulling movements)*2:00 is the amount of time for a round of women’s boxing. You will get a sense of the endurance needed for this sport.
Perform each exercise in circuit for 2 minutes for 3 rounds. Transition in 15s between exercises.
1. SB/MB Bear Hug Forward Lunges * Keep Shoulders Back & Down and Squeeze Shoulder Blades *Alt. Sides *3B’s
2. Boxers Jump Rope *Alt. Heel/Toe *Heels barely off ground on balls of feet *Stay Relaxed *3B’s *Studio: Do this outside
3. Partner Staggered Squats (one foot forward one foot back-back heel lifted) with MB Chest Press (one minute each side) *Pass Ball To Partner With Accent of Squat – Use heavy ball *2B’s *Hinge From Hips *Get Low *Goal is to remain stable when receiving ball
4. Band Horizontal Trunk Rotations (one minute each side) *3B’s *Move from waist *Arms straight *Weight shift *Studio: Rip Trainer Push & Rotate *Start hands shoulder width with Rip against chest *Face the clock at studio with feet parallelàrotate foot, hip and torso and attempt to punch with right handàfinish with extension of arms facing step bench (one minute each side) *Elbows in *For intro to Rip Trainer: http://www.youtube.com/watch?v=XVZmjraSBLw
5. Boxers Side to Side Squats with Boxing Combinations *Hands up *Start with feet together *After standing from each squat throw 1-2 combos *2B’s
6. Partner Medicine Ball Semi-Circle (one minute each partner) *Keep feet moving at all times *Balls of feet- Relax Heels *Stay low *2B’s
*Finish each round as a group with pulling movements to balance all the pushing muscles. Do 1 set of 45s after each round above (band rows, SB bent over rows, pull-ups, etc).
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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Brien
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