Redwood City Personal Trainer Boot Camp 7/23/12- – Try This 6 Station Complete Core, Cardio & Strength Workout for Fat Loss!

Redwood City Personal Trainer Boot Camp  7/23/12- – Try This 6 Station Complete Core, Cardio & Strength Workout for Fat Loss!
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.     Supine Lower Ab Leg Curl *3 B’s *Curl pelvis off ground and control back down *Wide knees *Move from core, not legs *Keep hips & knees at 90
2.     Dancing Crab *Bridge position on hands and feet- turn hands out *Lock! *Reach hand towards opposite foot *Drop hips after each reps and lift again. Raise and lower hips for beginners
3.     Prisoner Prone Superman *Hold for 40s *Squeeze everything
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.     Forward-Backwards Lunge with Arm Raise *Hold stretch for 2s *Alt. Sides *3 B’s & tuck butt
2.     Push Up Hold with Up-Downs (15s leading with each side) *Hold push-up position-educate to keep core tight *Keep elbows in *Increase width of feet to modify
3.     Prisoner Sumo Squats *Lead with hips *Work on getting lower
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group.; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 40s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (30s x 3  Sets):
  1. SB Bear Hug Staggered Squat (20s each side) *Keep feet shoulder width *Back heel off ground *Keep shoulders back & down-keep this! *Down slow and hold for 3 s    No press
  2. MB Wall Total Body Explosive Put (20s each side) *Throw the ball to wall with everything youv’e got *Use Legsà Trunk and Then Arms *Keep elbows up *MB should be shoulder height *Use 8-15 lb MB’s
  3. TRX One Arm Row with Rotation (20s each side) *Maintain great posture – Lock *Squeeze for 2 s at top of motion
  4. Battle Ropes: Standing Rotation with One Arm (20s Each Side) *Move from core *Pivot feet *2 people per rope *Slam Rope Into Ground-Forward & Back
  5. Single Leg Squat (20s each side) *Hold onto something and get as low as possible with butt
  6. Dive Bomber Push-Ups *Keep shoulders back & down  *Keep elbows in to engage lats *Modify on knees as needed
ARM (40s x 3  Sets):
1)    Fast Run In Place *Drive arms
2)    Frog Jumps *Feet  wide *Touch ground and explode up with ankles, knees and hip extension *Reach for the sky and explode up *Modify with squat onto toes instead of jumping
3)    Elbow Planks Jacks  *Maintain plank and open and close legs *Keep 3 B’s
4)    Front to Back Jack with Arm Drive *Like a jumping back with feet but forward & backwards *Coordinate with arm drive like running
5)    High Knee Skips *Toes up *Drive feet into ground *Explosive drive of arms
6)    Lateral Hops (20s each side) *A hop is one leg, a jump is done with two legs *Hop over a line with 1 foot *Use matt to soften load-Easier on the joints- Harder on the muscles
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 Redwood City Personal Trainer Boot Camp for Only $29 for 3 Sessions:
Your friend & coach,
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Personal Trainer, Nutrition and Lifestyle Coach