San Carlos Personal Trainer Workout 6/29/12- Bikini Body Tough Mudder Training Challenge Workout #7
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 2: Core (Perform the following movements for 40s in a circuit with a 5s transition for 2 Sets (Total Time: 4:30)
1. Vertical Scissors *3 B’s *Raise legs higher to make easier
2. Side Plank with Leg Raise (20s each side) *3 B’s *Only bring leg up if form is good *Shoulders back & down
3. Supine 1 Leg Bridge (20s each side) *Keep hips level *Shoulder blades off ground *Extend one leg out
Phase 3: None
Workout: 2 Miles + 400 Reps
Perform the following workout as fast as possible until complete. Campers can modify reps as needed or cut out cardio if they did cardio the day before or if tomorrow is a cardio day. Perform exercises below in any order.
¼ mile run -4 Laps
· 50 Elbow Plank Crawls (25/Side) *Opp Arm & Leg = 1 Rep *Stay Low *3 B’s
· ¼ mile run -4 Laps
· 50 Walking Lunges with MB/Plate Over Head (25/side) *Do your best to relax shoulders-Lock
· ¼ mile run -4 Laps
· 50 Pull-Ups or Pull-Up Hang Curl (Toes to Head) or TRX Row
· ¼ mile run -4 Laps *Run with MB or Sandbag in arms
50 Floppee Burpees *Hit the ground
· ¼ mile run -4 Laps
· 50 Low Squats *Get Low and Try To Touch Bench *Can also use SB
· ¼ mile run -4 Laps
50 Cross Over Mountain Climbers (50/side) *Bring Knee to Opp. Elbow *Move From Core
· ¼ mile run -4 Laps
· 50 Battle Rope Double Waves on 1 Foot (25/Foot) *Overhand Grip *Quick Hands
· ¼ mile run -4 Laps
· 50 Dynamic Step-Ups (25 Leading with Each Foot) *Use Matt/Bench/Step Of Choice
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
