Personal Trainer Belmont Fitness Boot Camp 8/24/13: 1200 + Rep Bodyweight Challenge

*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.    Prone Plank with Partner Opp. Hand Push *3 B’s *Left hand off ground and pushing partner’s left hand (30s) *Wide feet

2.    Prone Plank with Partner Opp. Hand Push *3 B’s *Right hand off ground and pushing partner’s right hand (30s)

3.    Partner Lower Ab Curl *3B’s

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

Phase 3:

As a Group: Dynamic Cardio (5 Minute)

 Butt kicks

 Jog

 Side shuffle

 Bear crawl

 High Knees

 Back pedal

 Skip

 Zig-Zag

 Weave

 Carioca

*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers 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 patner up and motivate each other. Tell them to look at time each round before and after.

1.    300 Jumping rope either double rotation or singles *Bike or do another form of cardio for 3 min if needed

2.    20 Push-ups with a right – left mountain climber after EACH push-up *3B’s

3.    20 Walking Prisoner Lunges (20 on each leg) *3B’s

4.    20 Equalizer Rows *Use hips to go up and down * 3B’s  *Assisted/Jumping pull-ups can be an alternative

5.    20 Priosoner Split Squat Body Squats (20 on each leg)  *Modify with split squat *Try to land in same spot *Squeeze shoulder blades

Liners if time

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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