San Carlos Personal Training Boot Camp 12/27/13: 1200 + Rep Body Weight Challenge
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*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 Elbow Plank with Partner Opp. Hand Push *3 B’s *Partners facing each otheràLeft hand off ground and pushing partner’s left hand (30s) *Wide feet
2. Prone Elbow Plank with Partner Opp. Hand Push *3 B’s * Partners facing each otheràRight hand off ground and pushing partner’s right hand (30s) *Wide feet
3. Partner Supine Lower Ab Curl *3B’s *Partners grab each other’s forearms to anchor- keep forearms and shoulders on ground
Phase 3: As a Group: Dynamic Cardio. Perform each movement below for 2 sets for approx. 10 yards (5 Minute)
· Butt kicks
· High Knees
· Skip
· Jog
· Back pedal
· Zig-Zag
· Weave
· Side shuffle
· Carioca
· Bear crawl (fwd)-knees only 1” off ground
· Bear crawl (backwards)-knees only 1” off ground
Primal Movements -Perform the movements in wod below for 5 reps *Goal is blood flow, not max efforts
After Phase 3 boot campers find a partner 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 ask you the 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 Push-ups with a right – left mountain climber after EACH push-up *3B’s
3. 20 Walking Prisoner Lunges (20 on each leg) *3B’s
4. 20 Equalizer Rows *Use hips to go up and down * 3B’s *Assisted/Jumping pull-ups can be an alternative
5. 20 Prisoner Split Squat Jumps (20 on each leg) *Modify with split squat *Try to land in same spot *Squeeze shoulder blades
Liners if time
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
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