Personal Trainer San Mateo Boot Camp 5/24/14- Saturday 6 Pack – 6 Station Rotation Workout

Personal Trainer San Mateo Boot Camp 5/24/14-  Saturday 6 Pack – 6 Station Rotation Workout

3 Phase Warm-Up:

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements

Phase 2: None

Phase 3: Review Core/Cardio Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above and cheap viagra cialis levitra assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following (6 Station) CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the purchase viagra from us group does the CORE and the other half does CARDIO. Transition time is 5s between CORE & CARDIO 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 CORE & CARDIO, 36 total sets for workout.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

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

CORE (40s x 3  Sets):

1.     Battle Rope Double Waves and Big Circles- Backwards (20s each)  *2B’s *Hinge from hip

2.     TRX Plank Pendulum *Swing legs side to side *Keep back from arching *3B’s

3.     MB Explosive Shoulder Put (20s each side) *Throw at target on the wall  *Use whole body *3B’s

4.     Swiss Ball Oblique Crunches *Support back with ball-move father back to increase intensity *Fingers outside eyebrows *3B’s

5.     Glider Leg Curls *3B’s *Bring hips up & down & curl *To increase intensity keep hips up

6.     Equalizers Kneeling Triceps Hold *Elbows under hands- HOLD at bottom of movement to overnight generic viagra target abs *Move legs farther back to make harder *3B’s *Wide knees to make easier *Back Flat *Do this in monkey bar room for space

Cardio: (40s x 3  Sets):

1. Jumping Jacks

2. Airborne Heismans

3. Fast Feet with Right- Left Shuffle Call from Coach

4. Double Airborne Heismans

5. Twist Combo

6. Fast Feet with 180 Degree Rotation Call from Coach


See video of best generic levitra prices movements above here:

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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