San Carlos Gym Personal Trainer Boot Camp?6/21/13: Toughest Mudder 650 Reps + 1 Mile Workout
3 Phase Warm-Up:
Phase 1: ?Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 9 total sets for Phases 2 & 3
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.???? MB Seated Russian Twists *Extend arms to make harder *Sit tall *Feet off ground *2B?s *Educate about #12 below
2.???? Prone Hyperextension *Hold 2s *Squeeze butt at top *Straight legs *2B?s *Educate about #11 below
3.???? Crunches with Legs Straight Up (flexed feet) *Touch fingers to toes *3B?s *Look at abdomen *Tongue on roof of mouth *Educate about #5 below
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Sets (Total Time: 1:30) *Goal is blood flow, not max efforts
1.???? Squats *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *2B?s *Increase range of motion *Educate about #2 below
2.???? Mountain Climbers ?*Shoulders back & down *Elbows in *3B?s *Educate about #3 below
3.???? Prisoner Forward Lunges *Alt. sides *3B?s *Educate about #8 below
*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.
Campers partner up with someone of about their same fitness level. Each person should complete the given number of reps before moving on to the next exercise. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible as a team! For those that finish early have them do 8 liners.
1.???? ? mile run *Appox. 3 laps *Appox. 3 laps *Studio- Street and back
2.???? 100 squats *Get to 90 degrees- use a low bench/MB/mat as a target as needed-touch and go target. Low is based upon good form. *2B?s
3.???? 100 mountain climbers (50 on each side) *Stay Low *Knees barely off ground *3B?s *Shoulders back & down
4.???? ? mile run *Appox. 3 laps *Studio- Street and back
5.???? 100 crunches with legs straight up in the air (flexed feet) *Touch fingers to toes *Tongue on roof of mouth *Look at abdomen
6.???? 50 TRX Rows or Pull-Ups *Make it tough to do 10 they should have to rest after about 10 reps
7.???? ? mile run * 3 laps
8.???? 100 prisoner walking lunges (50 on each side) *3B?s *Shoulders back & down *Squeeze shoulder blades
9.???? 50 floppee burpees *Touch the ground with chest *Not a push-up but a get up *3B?s *Shoulders back & down
10. *Appox. 3 laps *Studio- Street and back
11. 50 hyperextensions (Hold 2s at top) *Use gymnastics horse, trampoline stage (at gymnastics facility), a ball, a table? or a high matt *Partner holds feet of exerciser *Squeeze butt at top
12. 100 mb seated russian twists (50 on each side) *Extend arms to make harder *Sit tall *Feet off ground *2B?s *Shoulders back & down
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 Personal Trainer Boot Camp?for Only $29 for 3 Sessions: www.SFBAYBOOTCAMP.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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