Redwood City Personal Trainer Boot Camp 6/4/12- Strength-Cardio-Core Blast

Redwood City Personal Trainer Boot Camp  6/4/12- Strength-Cardio-Core Blast 

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (2 Min) 

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 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)

1.     Body Saw Plank

2.     Sea Turtles *Relax Shoulders

3.     Vertical Scissors *Keep 3 B’s

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Squats

2.     Inchworm *No push-up

3.     Backwards Lunge with Arm Raise

WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group. For example everyone will perform burpees for their first 3 ARM sets as a group, then jumping jacks for 3 sets, etc. Transition time is 5s between PM & ARM and so they need to move quickly.  

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout. Each station will take 3:15 and there will be 30s rest in between so 3:45 x 6 .

PM (30s x 3  Sets):

1)    One Leg Squat *Touch a matt/bench/box

2)    Side Lying One Arm Push-Ups

3)    Step-ups

4)    Description: One Arm Rows *No rotation

5)    SB/MB Reverse Wood Chops with Pivot

6)    Battle Ropes: 1 Arm Wave with Opp. Foot Balance

*All the above exercises are done for 15s on each side so coaches will call switch at half way point

ARM (30s x 3  Sets):

1)    Squat Burpees (See Pg. 64) *Instead of standing up go into squat position

2)    Front to Back Jacks *Just like a jumping jack but feet go front to back instead of laterally *Heels barely off the ground

3)    High Knee Run *Land on ball of the foot with toes up

4)    Frog Jumps (See Pg. 65) *Heels barely off the ground

5)    Plank Jacks (See Pg. 71)

6)    Butt Kicks

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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