Gym San Carlos Boot Camp 1/27/14– Total Body Workout with an Upper Body Twist
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. Seated Vertical Scissors *Lock shoulders back & down *Bring the energy and get the group to count *Educate about core engagement needed for entire workout here *2 B’s *Lower legs to make harder
2. Side Hand Plank (LT Side) *3B’s *Top hand on hip *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed
3. Side Hand Plank (RT Side) *3B’s *Top hand on hip *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*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.
WOD: Alternate the following 8 exercises two at a time for 4 sets before moving onto next pair or movements. Perform each exercise for 30s with 15s rest in between. After all 4 sets are done rest 30-60s before performing next two movements.
*Set Gym Boss or Interval App to: 30s work time, 15s rest, 8 sets, 30s transition time after all 4 sets are complete
1. Reverse Grip Pull-Ups *Lock shoulders back & down *Squeeze shoulder blades down & back for 2s at end ROM *3B’s (Studio: Use Red Monkey Bars at Studio and assist with white steps)
2. TRX Chest Press *Lock shoulders back & down *3B’s
3. Band/DB Bent Over Reverse Fly’s *Hinge from hip *2B’s *Lock shoulders back & down *Relax shoulders *Hold for 2s at end of row (Studio: Perform outside with DB)
4. Battle Rope Jumping Jacks *3B’s *Lock shoulders back & down (Studio: Perform outside)
5. Band Standing Squat Row (Rip Trainer Squat Row at Studio) *2B’s *Hinge from hip and lower hips into squatàStand and rowàRepeat *Lock shoulders back & down *Hold for 2s at end of row
6. Plate/DB Floor Press *Elbows in *3B’s *Lock shoulders back & down
7. Prisoner Split Squats (2 sets each side) *3B’s *Keep tuck of back hip
8. Squat Hold *Get Low *2Bs *Hinge from hip
Perform cardio at end of workout. Do 6-8 high intensity liners for 20s. Break groups up into two. While one group is working the other is resting.
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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