Phase 3: As a Group: Dynamic Cardio (5 Minute)
· Butt kicks
· High knees *Land on ball of foot with toes up
· Jog
· Side shuffle
· Back pedal
· Skip *Land on ball of foot with toes up
· Zig-Zag
· Weave
· Carioca
Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers find a partner or small group to work with and 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 partner 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 Dive Bomber Push-ups: http://www.youtube.com/watch?v=9ndOPrcoUt8 *3B’s *Corkscrew elbows
3. 20 Walking Prisoner Lunges (20 on each leg) *3B’s *Keep back hip tucked *Big step
4. 20 Equalizer Rows *Use hips to go up and down * 3B’s *TRX Rows can be an alternative- make it tough for 20
5. 20 Prisoner Split Squat Jumps (20 on each leg) *Modify with split squat *Try to land in same spot *Squeeze shoulder blades
Tell the Campers to post their results on our Shamp’s Boot Camps Facebook Fan Page–> Shamp’s Boot Camps
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.
Try the 21 Day Rapid Fat Loss Program at San Carlos Group Personal Training Boot Camp for Only $39: www.ShampsBootCamps.com
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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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
