Redwood City Gym Trainer Boot Camp 9/28/12: Friday Night 6 Station Fat Loss Workout


Redwood City Gym Trainer Boot Camp 9/28/12: Friday Night 6 Station Fat Loss Workout
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 Double Crunch *Keep 3 B’s (Engage belly, butt & bladder)  *Educate here about core stability *Lift knees while crunching *Avoid grabbing neck *Tongue on roof of mouth
2.    Supine 1 Leg Bridge (15s each side) *Keep hips level *Toes up *Full ROM
3.    Supine Oblique Chop *Start in supine position with arms overhead, 3B’s, chop to right and then back overhead and then repeat chop to left  *Tongue on roof of mouth
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is not speed here
1.    Bearhug Staggered Stance Squats (15s each side) *Shoulders back & down- squeeze shoulder blades *Hinge from hip *Lift heel
2.    Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s
3.    Alternating Side Lunges *Hinge from hip *Get as low as possible with glutes on lunge side *Other leg is straight
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
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, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3  Sets):
1.    Plate Split Stance One Arm Row (20s each side) *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip
2.    SB Bear Hug Staggered Stance Squats (20s each side)  *Stay tight  Rows shoulders back & down- squeeze shoulder blades *Lift back heel
3.    Side Lying One Arm Push-Ups (20s each side)   *Lock shoulders back & down *Elbows in *Get full extension of elbow *Keep hand close to chest
4.    TRX One Leg Squat (20s each side) *Sit as low as possible – lead with hips
5.    Battle Ropes: Alternating Waves *Do your best to keep arms straight *Lock shoulders back & down *Hinge from hips
6.    Prisoner Side Step-Ups (20s each side) *Keep one foot on step/matt and drive it into step/matt *Knee in line with 2nd toe *Barely touch other leg to ground
ARM (40s x 3  Sets):
*Perform one movement after the other in a circuit
1)    Jumping Jacks *Toes up
2)    Dead Man’s Floppee Burpee  *Start with feet wide and keep wide throughout movement *Touch belly and extend arms to side *No push-up *Lock shoulders back & down *3 B’s
3)    High Knee Run -Red Light- Green Light  *Coach says green light and boot camper performs high knees, red light + easy jog *Toes up
4)    Jump, Twist & Touch: *Get low
5)    High Knee Skips *Opp. Arm & Leg *Toes up *Drive foot into ground
6)    Cardio of choice- Lets see some hip movement 🙂
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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