Redwood City Boot Camp 3/26/12- Total Body Superset Workout
Dynamic Warm-Up with Exercise Review: 10-15 min
- Review Proper Breathing- Have campers lie supine and put their hands on belly & chest and close eyes to observe breathing. Ask the group after 3 reps which hand rises first. The belly should rise first, followed by rib cage and then chest. If inverted (chest first), tell them this is an inverted breathing pattern and a problem and leads to an inhibited abdominal wall, weak core, increased belly fat, increases likelihood of back and other joint issues, higher heart rates, faster breathing rates, increased anxiety, tension in neck & shoulders, headaches, tmj and grinding of the teeth. Then, work on breathing through the nose getting the belly to rise first. Have them draw in the belly on the exhale after a few reps of regular breathing and emphasize that this is their set up for each exercise. Give them this as HW. 50% will do this incorrectly. Needs to be addressed most classes during the warm-up.
- Plank with Triceps Extension: 10 *Just drop elbows *Go on knees as needed
- Push-Ups: 5
- Floor Jacks: 5
- Squats: 10
- Jumps Squats: 10
- Prisoner Split Squats: 5 Each Side
- Reverse Wood Chops: 5 Each Side
- Burpees: 3
Workout: Perform the exercise combinations as a superset (as fast as possible with good form) below for 30s for 4 sets with 10 s in between exercises. Do not move to the next exercise until complete. It should be about 5 minutes per exercise, so allow 30 minutes for the wod.
- Squatsà Jumps Squats *Lead from hips *For squats get to 90- use a target like a mat or ball to touch butt
- SB/Plate/MB Reverse Wood Chops (30s each side) *Weight Shift with movement *Move from core *Only One Exercise
- TRX Rows TRX Chest Press
- Prisoner Split Squats with Front Foot on Step/Bench/Matt(30s each side) *3B’s *Only One Exercise
- Burpees (No push-up)àBench/Mat Triceps Ext. *Just drop elbows towards ground on this exercise * Not a press for the chest
- Rope: Kneeling Position Overhand Snake (30s for speed)àFloor Jacks
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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