Personal Trainer Belmont Boot Camp: 9/14/13- Saturday Total Body Workout

Personal Trainer Belmont Boot Camp: 9/14/13- Saturday Total Body Workout

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 Phases 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. Mtn. Climbers  *Knees barely off ground *Keep chest up Lock shoulders back & down *educate about staying stable with all movements *3B’s
  2. Prone Cobra *Arms to sides with thumbs up *2B’s Lock shoulders back & down
  3. V-ups *Modify as needs *3B’s *Tongue on roof of mouth *Lower legs to increase intensity

Phase 3: Primal Movements- Perform the following movements for 5 reps *Goal is blood flow, not max efforts

  1. Backwards Lunges (5 reps each) *3B’s *Alt. leg *Hinge from hip *Feel whole foot on ground and drive up *educate about # 4
  2. Push Ups *Elbows in *3B’s *educate about # 2
  3. Squats *Hinge from hips *Inhale -down – exhale -up *educate about # 1

*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: 50s work time, 15s rest, 7 sets

Workout of the Day: Perform the following exercises in a circuit for 3 sets for 50s- take 15s to transition to next movement. *Perform max reps in 50s.

  1. Sandbag Shoulder Squat *Go down into squat with sandbag on shoulderà come up and switch sides *2B’s *Hinge from hips
  2. Swiss Ball Push Up *Hands on ball *Feet on bench *Hold as needed *Shoulders down & back *Butt down *Go to knees if butt is up *Ball under shoulder *3B’s
  3. Wall Hold Squat with BB Btw Knees *3B’s *Perform outside
  4. 3 Cone 5-10-5 Agility Drill: *Start on RT or LT of center cone-run forward 5 yards to cone 3àbackpedal 10 yards to cone 1àrun forwards through center cone again which is 5 yards. Repeat. *Stay Low *Perform outside
  5. Battle Ropes: Overhand One Arm Wave with Kneel to Stand (25s each arm) *Two people can do it at the same time  *Rope pointed down to ground *Start in Kneeling Position and Stand While Doing Wave *Perform outside
  6. Tire Flips with Push *Alternate flipping tire with partner – quick transition*Push tire hard to the ground *2B’s *Hinge from hips *Perform outside in parking lot
  7. TRX One Arm Row with Rotation (25s) *Shoulders down & back *Squeeze *3B’s

Circle Time-Cool Down Stretches: 5 min

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