Redwood City Gym Trainer Boot Camp 10/29/12: 6 Station Get Lean Rotation



Redwood City Gym Trainer Boot Camp 10/29/12: 6 Station Get Lean Rotation


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.     Modified V-ups *Bent knees *Lower legs to increase intensity

2.     Prisoner Cobra (Hold 5s) *Keep lower body on ground *Squeeze shoulder blades

3.     Supine Oblique Crunches

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.     Forward Lunges *Alt. Sides *Hands in athletic ready position *Educate about partner lunge in WOD *Shoulders back & down- squeeze shoulder blades

2.     Inchworm with Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s

3.     Prisoner Split Squats (15s each side)  *Bend forward from the hip *Squeeze shoulder blades

*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 30s 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.     SB/Plate Staggered Stance Good Morning (20s Each Side)  *Hinge from hip *Shoulders back & down *Squeeze shoulder blades

2.     Side Lying One Arm Push-Ups (20s Each Side) *Lock shoulders back & down *Elbows in

3.     MB Partner Lunge (20s Each Side) *MB Handoff w/ Lunge *3 B’s *Keep tuck

4.     One Arm Pull-Ups (Neutral Grip) (20s Each Side)  *Lock shoulders back & down *Elbows in

5.     Battle Ropes: Single Arm Overhand Grip Wave on 1 Foot (20s Each Side) *Opp. Arm – Opp Leg *Lock shoulders back & down *Hinge from hips

6.     Prisoner Split Squat with Back Foot Elevated (20s Each Side) *3 B’s *Keep tuck *Explode up *Bend forward from the hip

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    High Knee Run & Down-Ups (Touch ground with chest) *Perform high knee/toe ups and then hit the ground upon a leaders call-come up fast.

2)    Butt Kicks

3)    Forward- Back Jumps *Visualize jumping forward & back over a line  *Stay Tight  *Toes up

4)    Boxing

5)    Jumping Jacks *Toes up

6)    Speed Skaters *Stay low

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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