Burlingame Fitness Trainer Boot Camp 6/3/13: 6 Station Sexy Slim Down Workout

Burlingame Fitness Trainer Boot Camp 6/3/13: 6 Station Sexy Slim Down Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 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)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.    Lower Ab Curl with Wide Knees *3 B’s *Curl from core- try to relax hip flexors

2.    Prone Flutter Kicks *Lift thighs off ground *Toes down *2B’s *Straight legs

3.    Supine Hip Opener Crunch *Straight legs *Open legs as you crunch *Reach towards sky *Look at abdomen *Tongue on roof of mouth *3B’s

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Sets *Goal is not speed here

1.    Side Squat *Drop into squat as you step to side *Alternate sides *Start with Feet Together *2B’s *Hinge from hip *educate about #3 in wod

2.    Atomic Push-Up (Jack Knife Push-Up Combo) *Modify with hold as needed *3B’s *Shoulders Back & Down *educate about #2 in wod

3.    Single Leg Deadlift (15s each sie) *Hinge from hip *2B’s *Shoulders Back & Down *Squeeze shoulder blades *Start with feet together


*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/MB/SB Wide Good Mornings *Feet are wide *Hinge from hip *2B’s *For those wth back issues consider single leg deadlift *Make sure core is stable for all *Shoulders Back & Down  *Squeeze shoulder blades

2.    Swiss Ball or Glider Atomic Push-Up (Jack Knife Push-Up Combo) *Modify with hold as needed *3B’s *Shoulders Back & Down

3.    MB/SB Side Squat *MB on One Shoulder (Switch Weight To Other Shoulder After 20s)*Drop into squat as you step to side *Alternate sides *Start with Feet Together *2B’s *Hinge from hip

4.    Battle Ropes: Underhand Grip Laddering Alternating Wave *Move forward & backwards *2B’s *Hinge from hips

5.    Glider/Pitt Crawl *Elbow crawl with gliders at studio with straight legs *3B’s

6.    Rope Climbs or Pull-Ups *3B’s *Shoulders Back & Down

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Fast feet in place *Keep feet close to ground *Relax heels

2)    Partner Mirror Cone Drill *One person is the leader and does whatever they want and the other follows-switch leader each set

3)    Wide Mountain Climbers *Feet start wide and bring foot as high as possible *3B’s *Shoulders Back & Down

4)    Star Jumps *Keep arms and legs straight *Toes up *3B’s

5)    Lateral Shuffle *One step to right and left *Hands up in defensive basketball position *2B’s

6)    Deadman’s Burpees *Explode up *3B’s *Hit the ground and come up *Not a push up…a get up *Shoulders Back & Down

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.

Burlingame Fitness Trainer Boot Camp for Only $29 for 3 Sessions: www.ShampsBootCamps.com

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