Boot Camp Foster City Gym 7/7/14: 6 Station Fat Loss Rotation

Boot Camp Foster City Gym 7/7/14: 6 Station Fat Loss Rotation

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)

1.          Supine Lower Abdominal Curl Up *Hands under tailbone *Keep heels close to butt *Control lowering of movement *Curl pelvis *3 B’s

2.          Bridges with Arm Raise *Raise arms as hips go up *Bring shoulder blades off the ground *Toes up -on heels *Feet under knees *Educate about Glider Leg Curl in WOD *3B’s

3.          Push-Up Hold with Spiderman *Bring knee to elbow *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s *Educate about #2 in WOD

Perform 5 Minute Burpee Challenge (after core) Educate the groups about Spartan Norms:

80+ Burpees: Bad Ass

65+ Burpees: Beast

50+ Burpees: Super

Under 50+ Burpees:  Need more burpees J

*Get campers to push as much as they can. Have them record number at home. Tell those who are in need of modification not to overdue on this and remind that that the value of this exercise is huge. As we age the biggest problem or limitation is getting off the ground. Even if they go super slow have them get to the ground and stand up in a lunge position. Alt. the lead leg in lunge with this modification.

Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above and 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) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM

PM (30s x 3  Sets):

1.     SB Bear Hug Squat *Hinge from hip *Squeeze shoulder blades *Get low *2B’s

2.     Spiderman Push-Ups *Bring knee to elbow and lower into push-up *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s

3.     Walking Backwards Lunges with Arm Raise *3B’s *Keep tuck

4.     Reverse Grip Pull-Ups *3B’s

5.     Battle Ropes: Double Wave *Hinge from hips *2B’s

6.     Swiss Ball Leg Curls *3B’s

ARM (30s x 3 Sets):

*Perform one movement after the other in a circuit

1.     Monkey Jumps *Start in low squat with finger tips on the floor and arms hanging like a monkey–> jump laterally 2x to right and 2x to left *Shoulders back & down- Lock *Hinge from hip *2B’s

2.     Cross Over Jumping Jacks *Heels barely off the ground *3B’s

3.     Red Light- Green Light: High Knee Run *Land on ball of the foot with toes up *Drive arms back-arms help the legs go faster

4.     Star Jacks *3B’s *Start with feet together and drop into squatà Straight arms and legs on jumpàrepeat. Modify as needed.

5.     Irish Dancers  *Standing–> bring right foot to left hand and alternate with left foot to right hand- the hand and food should meet around mid- thigh. Do as fast as possible (like a jumping leg cradle)

6.     High Knee Skip with Twist *Land on ball of the foot with toes up *3B’s *Move from core

Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

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