Menlo Park Fitness Trainer Boot Camp 11/3/12: 6 Station Fat Loss 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. 4 Point Tuck with Opposite Arm & Leg (10s Hold) *Lock Shoulders Back & Down
2. Dancing Crab
3. Supine Russian Twists
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. Squats
2. Inchworm with Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s
3. 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 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 (30s x 3 Sets):
- Bosu Unstable Squats *Lead from hips
- Plate/SB Front Loaded Reverse Wood Chops (15s each side) *Weight Shift with movement *Move from core
- TRX Biceps Curls
- Inchworm Tuck Jump Long Jump
- Split Squats with Band Row (15s each side) *3B’s
- Rope: Kneeling Position Overhand Snake
ARM (30s x 3 Sets):
*Perform one movement after the other in a circuit
- In-In-Out-Out Footwork Drill (15 s leading with each foot)
- Front-Back Jumping Jacks
- Mountain Climbers *Knees barely off the ground
- High Knee Runs (Green light – red light)
- Forward-Forward-Back-Back Footwork Drill (15 s leading with each foot)
- 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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Your friend & coach,
Brien
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