Theme: San Mateo Boot Camp Tough Mudder Training Challenge II (You can modify the number of reps, the intensity and the exercises)
Warm-up (5-10 minutes)
Core: Perform 2 rounds of the following at your own speed with good form:
1. Lower Ab Vertical Scissors: 20 *Get group to count: 1-2-3=1, 1-2-3=2, up to 20 *Create energy
2. Side Lying Hip Ab & Ad: 20 Each *Keep 3 B’s
3. One Leg Bridge with Leg Ext: 15 Each *Keep Leg Extended and Go Up & Down with Butt
4. Oblique Crunches: 10 Each *Basic Crunch with Rotation
Perform the following workout for 25 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. Everyone will start either walking/jogging or sprinting and then complete a strength exercise on your call and then back to the walk/jog/sprint. Within the 25 min get in 3 rounds of the following:
1) Walk/Jog/Sprint
2) Push-Ups: 10
3) Walk/Jog/Sprint
4) Squats:15
5) Walk/Jog/Sprint
6) Dips:10 *Shoulders Back
7) Walk/Jog/Sprint
8) Lunges:10 each
9) Walk/Jog/Sprint
10) Burpees:10
11) Walk/Jog/Sprint
12) Row/Pull-Ups
13) Walk/Jog/Sprint
14) Mtn. Climber: 20 Each Side
Cool down & stretch (5-10 minutes)
Try San Mateo Boot Camp: $1 for 1 Week Trial
In Health, Fitness & Vitality,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
www.MenloFit.com
650-654-4604
Become a Fan of Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching on Facebook and SF Bay Area Fit Body Boot Camp on Facebook
Please write me a review on YELP for Brien Shamp’s Personal Training, Nutrition & Lifestyle Coaching or SF Bay Area Fit Body Boot Camp
