San Carlos Gym Boot Camp 7/3/13: 1200 + Rep Body Weight Challenge

San Carlos Gym Boot Camp 7/3/13: 1200 + Rep Body Weight Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)  

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phases 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets  

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

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

1.    Prone Plank with 1 Leg (right leg off ground) *3 B’s *Shoulders back & down

2.    Prone Plank with 1 Leg (left leg off ground)*3 B’s*Shoulders back & down

3.    Side Plank Hip Drop (right side) *3 B’s*Shoulders back & down *Place top hand on hip and squeeze shoulder blades

4.    Side Plank Hip Drop (right side) *3 B’s*Shoulders back & down *Place top hand on hip and squeeze shoulder blades

Phase 3:

As a Group: (5 Minute) In the main workout area call out random exercises for the group to perform. Keep them moving throughout the WHOLE 5 minutes.

 Moving butt kicks

 Jog

 Side shuffle

 Bear crawl

 Walk

 Back pedal

 Skip

 Any other fun exercises that you like!

*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. Have them partner up if they want for motivation and coaching from partner. The goal is for the campers to beat their times EACH round. Have them look at the timer at start and finish. Form is more important than speed.  Mix up order as needed. Rest as long as needed between each round.

1.    300 Jumping rope either double rotation or singles *Relax heels *Studio: Perform outside

2.    20 Push-ups with a tuck jump after EACH push-up *3 B’s*Shoulders back & down *Elbows in *Plank if the campers can’t do at least 1 min of planking- indication of weak core

3.    20 Reverse lunges with a front kick (20 on each leg) *3 B’s*Shoulders back & down *Avoid hyperextension of knee

4.    20 Fat Man Rows or TRX Rows *Studio: Equalizers-bring hips down and up each rep to make easier *3 B’s*Shoulders back & down

5.    20 Body Weight Squats *Hinge from hip *Get to 90 degrees-use MB’s or beams at gymnastics centers as targets

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 San Carlos Gym Boot Camp for Only $29 for 3 Sessions: www.SFBAYBOOTCAMP.COM