Weight Loss Belmont Boot Camp 10/26/13- Crazy 8 Saturday Challenge!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets)
1. Prone Plank *3B’s *Look down *Shoulders back & down *educate about core stability needed for wod below
2. Side Plank (RT Side) *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
3. Side Plank (LT Side) *3B’s *Look straight *Shoulders back & down *Squeeze shoulder blades *educate about core stability needed for wod below
Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Forward Lunges with Rotation *5 each side *3B’s *Shoulders back & down *educate about #6
2. Push-Ups *3B’s *Shoulders back & down *Elbows in *educate about #1
3. Squats *2B’s *Squeeze shoulder blades *Hinge from hips *educate about #5 & #2
*Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following Crazy 8 Workout below for as many rounds as possible in 30 minutes. Do your best to challenge yourself and perform the movements fast as possible with good form. Work with a partner or in a small group. Motivate and coach each other as needed. Exercises can be mixed and matched in any order. Modify workout as needed.
1. TRX Chest Press: 10 *Make it tough for 10 *3 B’s *Shoulders back & down *Elbows in
2. Tire Flips: 10 *Step forward as you lift tire – use legs to assist (rest tire on legs) avoiding lifting tire straight up–use partner as needed*Hinge from hips *Keep chest up *2B’s *Shoulders back & down
3. MB Slams: 10 *Total body movement *Follow through *2B’s
4. Sled Pull: Fence & Back (2x) *Add tires to sled *Fast walk- heel to toe *Shoulders back & down *3B’s
5. Bosu Squats: 10 *Keep board level for 5s – close eyes to make harder
6. Lunges with MB Rotation (10/side- do one leg at a time) *Rotate over front knee *Shoulders back & down *3B’s
7. Equalizer Rows with Alt. Knee Up: 10 *With each row alternate knee up *3B’s *Shoulders back & down *Squeeze shoulder blades and hold for 2s *Brings hips up and down to make easier
8. Jump Rope-lateral jumps: 50 *Relax heels
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 Weight Loss Foster City Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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