Boot Camp San Carlos Fitness 3/28/14- 30 Minute Fat Burner Challenge

Boot Camp San Carlos Fitness 3/28/14-  30 Minute Fat Burner Challenge

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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.    Mountain Climber (Slow) *Push hands into ground to extend upper back *Shoulders back and down *3B’s *Educate about core here (how this plank position is important for all movements below, but especially burpee)

2.    Rocking Bridge (on hands and feet) *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

*Turn hands to reduce stress to wrists *Keep hips level *2B’s

3.    Prone Cobra *Lift upper body *Look straight down *Externally rotate thumbs to sky *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

Phase 3: None *Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. Each camper should be working with a partner. Avoid putting all beginners together.

They can get water at any time on their own.
Perform the following 9 exercises as fast as possible with good form for 30 minutes. Modify the number of reps as needed. Jog/Sprint To Each Station.

1.    Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)

2.    Walking Low Lunge: 15 Total Steps *Stay as low as possible – visualize a low ceiling *Keep 3 B’s *Start in kneeling position on ground and drag back foot to stay low *This exercise is really for the advanced- normal forward lunges or walking lunges for most of the class

3.    Swiss Ball Plate/DB Press: 15 *Elbows In. *Keeps hips up in bridge. *Shoulders back & down *3B’s

4.    Cardio: 2 Min (Run, Walk, Jump Rope, (Bike) *At Studio: Rip Trainer Pitchfork: 15 each side *Low to high *Lead arm is either straight or bent *Hinge from hips *See video:

5.    Squat Thrust with Squat Hold : 15 *Stay in the squat after the tuck and hold for 2s-flat back *Hinge from hip *Do not come up and jump *Keep heels on ground *No push-up

6.    Fat Man Row: 15 *Shoulders back & down *Tuck chin

7.    Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)

8.    Battle Ropes: Jumping Jacks with Ropes: 15 *Shoulders back & down *Keep core engaged

9.    Battle Ropes: Squats with Double Waves: 15 Squats with as many double waves as possible while squatting) *Shoulders back & down *Keep core engaged *Hinge Hips *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.

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