Group Fitness Training San Carlos Boot Camp 1/30/15: “ I Am A Priority Transformation” Challenge T-86 Days: 1200 + Rep Body Weight Challenge
Past similar workout: https://brienshamp.com/2013/08/27/personal-trainer-belmont-fitness-boot-camp-82413-1200-rep-bodyweight-challenge/
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min Only) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Phase 2: Kneeling Groin Rock Position Breathing/Drawing In Maneuver (1 Min)
Perform 1 minute of diaphragmatic breathing and abdominal recruitment while in kneeling groin rock (remember to extend arms, widen knees and rock forward & back from hips): Initiate breathing with belly (let it fall) and rock forwards–>rib cage and then chest, instead of initiating with chest as you rock back (key is to move from hips). This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and rock they should feel their hips opening and lats loosening.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: 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. Prone Elbow Plank with Partner Opp. Hand Push *3 B’s *Partners facing each otheràLeft hand off ground–> push partner’s left hand for 3s (30s total) *Wide feet *Relax shoulders
2. Prone Elbow Plank with Partner Opp. Hand Push *3 B’s * Partners facing each otheràRight hand off ground–>push partner’s right hand for 3s (30s total) *Wide feet *Relax shoulders
3. Partner Supine Lower Ab Curl *3B’s *Partners grab each other’s forearms to anchor- keep forearms and shoulders on ground *Curl pelvis
Phase 4: As a Group: Dynamic Cardio. Perform each movement below for 2 sets for approx. 10 yards (5 Minute) *Work on stride frequency (perform as many reps as possible in a short distance)
· Butt kicks
· High Knees *Toes up
· Low Skip *Toes up
· Jog
· Back pedal
· Zig-Zag
· Weave
· Side shuffle *Relax heels
· Carioca
· Beast crawl (fwd)-knees only 1” off ground *opp arm & leg (1x only)
· Beast crawl (backwards)-knees only 1” off ground *opp arm & leg (1x only)
· Crab Crawl (fwd)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
· Crab Crawl (backwards)- hips barely off the ground *opp arm & leg (1x only) *Shoulders down & back
Phase 5: Primal Movements: Review the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 above and 5 as needed. Have boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Challenge: 1200 REPS -(3 rounds of 5 exercises) Have campers perform the following exercises in their best time possible. The goal is for the campers to beat their times EACH round. Rest as long as needed between each round. Have them partner up and motivate each other. Tell them to ask you the time each round before and after.
1. 300 Jump Rope Jumps (anyway they desire) *Relax heels *Bike or do another form of cardio for 3 min if needed *Gymnastics facilities or Studio- Use Tramp if needed
2. 20 Push-ups with Hip AB/AD *During descent of push up jump both feet out wide and with accent bring feet together *3B’s *Shoulders down & back
3. 20 Walking Prisoner Lunges (20 on each leg) *3B’s *Squeeze shoulder blades *Fingers interlaced *Modify by depth of lunge or bringing feet together after each lunge
4. 20 Equalizer Rows (Fat Man Rows) *Keep hips up to make harder *Look down * 3B’s *Squeeze shoulder blades *TRX Rows for modification
5. 20 Prisoner Split Squat Jumps (20 on each leg) *Try to land in same spot *Squeeze shoulder blades *Slight forward lean *Modify with split squat
*30 Burpees for those that finish early…Incentive?
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
Write a Yelp Review: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
