Group Personal Training San Carlos Boot Camp 6/14/14: Saturday Track Workout Spartan Challenge
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total 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. Partner Lower Ab Curl *3B’s *Grab Elbows
2. Partner Push-Up Hold with Opp. Hand High Five
3. Partner Sit Up with Opp. Hand High Five
Phase 3:Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
After Phase 3 boot campers find a partner and immediately transition to WOD. They can get water at any time on their own.
Perform the following circuit as fast as possible for 35 minutes. Make sure each camper has a partner or small group to motivate and assist each other.
1. 10 Jumping Jacks
2. 10 Plank Up-Downs (10 each side)
3. 10 Squats
4. 10 Rows
5. 10 Backwards Lunges with Arm Reach (10 each side)
6. 10 Burpees
7. 10 Bleacher Jumps
8. Cardio: ¼ Mile Run/Walk *Every other run carry a sandbag or weight
Repeat
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.
Try the 6 Week Transformation Program at Group Personal Training San Carlos Boot Camp for Only $154:www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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