Menlo Park Personal Trainer Workout 6/9/12- Try This Challenge Day Workout!

Menlo Park Personal Trainer Workout 6/9/12-  Try This Challenge Day Workout! 

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (2 Min) 

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Plank *Teach how to engage core

2.     Seated Russian Twist *Legs up if possible

3.     Bicycle Crunches

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.     Squats

2.     Push-Ups

3.     Side Lunges 

*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations to start for the WOD below. After 2nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following workout for 30 minutes .  This is a non-stop workout but participants can go at their own speed. Within the 30 min get in as many rounds of the exercises below:

1)   Walk/Jog/Sprint: 2

2)   TRX Split Squat: 10

3)   Plate Floor Press: 10

4)   Battle Ropes- Pull & Rotate: 2 Each *Get lower to make harder

5)   Bosu Side Step: 10 *Stay low

6)    Agility Drill: Fwd Two- Back Two (Lead with each foot 5 x each): 10

7)    Modified Superman: 10 *Drive elbows to back pockets and hold for 1 s

8)    Band Pull Apart on 1 Foot: 10 Each *Squeeze *Straight Arms

9)   MB Wall Back Rotation: 10 Each Direction *Back to the wall *Explode into wall with MB

10)  Glider Kneeling Roll Out: 10

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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