Redwood City Personal Trainer Workout 8/10/12- Olympic Challenge Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 16 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
1. Quadruped Elbow to Knee *Bring rt elbow to lt knee as you exhale and extend & rotate on inhale (RT Elbow & LT Knee) *Relax shoulders *Look at hand *Lock shoulders back & down *Work on rotation
2. Quadruped Elbow to Knee *Bring lt elbow to rt knee as you exhale and extend & rotate on inhale (LT Elbow & RT Knee)
3. Side Lying Leg Raise (RT Leg) *3B’s *Head back *Lock shoulders back & down
4. Side Lying Groin (LT Leg) *Bottom legs goes up
5. Side Lying Leg Raise (LT Leg)
6. Side Lying Groin (RT Leg)
7. Supine Bridge with Straight Leg Raise (RT Leg) *Keep hips level *Get a good stretch
8. Supine Bridge with Straight Leg Raise (LT Leg)
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Sets (Total Time: 1:30) *Goal is blood flow, not max effort
1. Sprinters Lunge *Alt. sides *Opp. arm & leg *Hold for 2s *Explode back to start
2. Push-Ups *Shoulders back & down-Lock *Educate about core and the need to engage for burpee challenge *Hold at bottom for 2s and explode up *Elbows in
3. Squats *Hinge from hip *Hold at bottom for 2s and explode up
Challenge:
1 Mile Run *Record on paper *Get those who can to run it hard for time *Others can walk
*Give 5 minutes rest after run before doing Burpee Challenge
5 Min Burpee Challenge *No push-up *Emphasize to keep core tight *Record on paper *Modify for those that do not want to do challenge or cant: Plank & Squats for 5 min
*GOLD Medals will be awarded on Monday to Top Two Finishers For Each Event For Males & Females
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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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
