San Carlos Boot Camp 10/28/11-Tough Mudder Challenge Day Workout
Theme: Tough Mudder Training Challenge I (This workout will last the entire hour for most people. You can modify the number of reps and the exercises if needed if you are a beginner have limitations.)
Warm-up (10-15 minutes) *Incorporate exercise below
Perform the following 15 Exercises as fast as possible with good form for 30 minutes. Do as many rounds as possible.
1) Walk/Jog/Sprint: 5 Min *Jog in or outside
2) Push-Up w/ 1 Arm Rotation: 10 Each Side*Wide Feet *Thumb towards midline
3) Prisoner Split Squats Jumps: 15 Each Side *Do one side at a time
4) Band Bent Knee Pull-Through *Sit Back & Extend Through Hips *Only Partial Squat *Hook Band to Something Low *Keep Back Flat
5) Plate Bent Over Rows: 15
6) Plate/SB Front Squats: 15 *Can also do without weight
7) Bench Dips: 15 *Shoulders Back
8) Side Lunge with Touch to Floor: 10 Each Side*Keep Chest Up *Alt. Sides
9) MB Forward Lunge & Twist: 10 Each Side *Do one side at a time
10) MB Wall Ball: 20 *Push ball into wall after squat
11) Glider/Frisbee Mtn. Climber: 20 Each Side *Plank Jacks As Needed
12) TRX Rows: 15
13) Side Plank: 30s Each Side
14) Battle Ropes: Standing Big Circles: 20 *External Rotation *Head Back *Shoulders Relaxed
15) Sit-Ups: 20 *Elbows to Knees
Cool down & stretch (5-10 minutes)
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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.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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