Group Fitness Training San Carlos Boot Camp 10/7/13: Day 1 of 75 Day Transformation – 6 Station Fat Loss Workout

Group Fitness Training San Carlos Boot Camp 10/7/13: Day 1 of 75 Day Transformation – 6 Station Fat Loss Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2

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.     Supine Lower Ab Lift *Lift pelvis *Keep knees flexed at 90 *Keep 3 B’s (Engage belly, butt & bladder) *Educate here about core stability-start with education about breathing and initiating with belly first

2.     Supine Bridge with Leg Raise (15s each side) *Keep hips up & level *Shoulder blades a fist height off ground *Get a good stretch with hamstrings *Toes up

3.     Prone Push-Up Hold with Hold of Opp. Arm & Leg (Hold 1-5s- campers go at their pace) *Wide feet *Keep 3 B’s (Engage belly, butt & bladder) *Look down *Shoulders back & down *Educate here about core stability

Phase 3: Primal Movements- Perform 5-10 reps each *Goal is not speed here

1.     Single Leg Deadlifts (5 each) *Hinge from hips *Keep core tight *Shoulders back & down and squeeze shoulder blades  *2B’s *educate about # 1

2.     Close Grip Push-Ups *Elbows In *Shoulders back & down *3B’s *educate about #5

3.     Squats *Hinge from hip *2B’s*educate about #2

*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 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 4 sets are complete for PM & ARM

PM (30s x 4  Sets):


1.     Description: Description: Romanian Deadlifts *Hinge from hips *Shoulders back & down *Squeeze and hold shoulder blades *Keep core tight *Flat back *2B’s *For those with back issues tell them to do 1 leg deadlift with Glider and to still be careful

2.     Wall Squat Hold with Leg Extension (Hold 3s If Possible) *Start with feet together *3B’s

3.     TRX Row (Start with Pronated Grip and end with Supinated Grip) *Shoulders back & down *Squeeze and hold shoulder blades for 3 s *3B’s

4.     Beam or Equalizer Over-Unders *Start lateral to objectà go overà go underà repeat *Hinge from hip *2B’s *Studio: Outside

5.     Close Grip Push-Ups with Hands on Beam (Gymnastics Facilities) or Larger MB *Elbows In *Shoulders back & down *3B’s *Keep hands to side of ball so wrists are kept straight *Place feet on step/mat to make harder

6.     Battle Ropes- Underhand (Handles Up) Grip Alternating Wave with Backwards Lunges (Alt. Lunge) *Move backwards from core *3B’s *Shoulders back & down *Studio: Outside

ARM (30s x 4  Sets):

*Perform one movement after the other in a circuit or do all 4 sets and then move to the next exercise.

*If time runs out cut out 4th set

1)    Whacky Jacks *3B’s *Shoulders Back & Down

2)    Run in place with wide feet *Coach says “switch” and campers rotate 180 degrees *Toes up *Athletic position with hands in ready position *3B’s

3)    Jump Squats *Start and end with arms overhead *Feet hip width *Get high if joints allow- reach up *Hinge from hips *2B’s *Modify with squats and explode up to toes

4)    Lateral Skips *Skip right & left *Toes up *Opp. Arm & leg *3B’s

5)    Cross Country Skier Jumps *Opp. arm & leg *Arms straight *Toes up *Start in split stance *3B’s

6)    Semi Circle *Campers move in semi-circle right to left *Athletic position with hands in ready position *2B’s

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 the 21 Day Rapid Fat Loss Program at Group Fitness Training San Carlos Boot Camp for Only $39:

Your friend & coach,



Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio  Boot Camps


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 www.Shamp’ www.10