Boot Camp San Mateo Personal Training 7/14/14: 6 Station Fat Loss Rotation

Boot Camp San Mateo Personal Training 7/14/14: 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.          Quadruped with Knees off Ground (Stationary Bear Position) *Push hands into ground to extend upper back- lock shoulders back & down *Corkscrew elbows *Elbows in  *Knee under hips *3 B’s

2.          Rocking Bridges (Hold 3s)*On hands and feet *Hands turned opp. direction of feet to externally rotate shoulder as tolerated- turn hands towards feet as needed *Squeeze shoulder blades at top of movement *Feet under knees *3B’s

3.          Prisoner Superman (Hold 3s) *Lift legs and torso off ground  *Squeeze shoulder blades and butt at top

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 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, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM

PM (30s x 4  Sets):

1.     MB/SB Wide Good Mornings *Feet are wider than shoulder width, toes out *Modify with kneeling good mornings for those that need it (if they have back pain, limited ROM)*Hinge from hip- squeeze but and shoulder blades at top of movement *2B’s

2.    Glider Jack Knife- Push-Ups *Feet on gliders *Modify with just jack knife*Push hands into ground to extend spine *Corkscrew elbows *Elbows in  *Shoulders back & down- Lock *3B’s

3.    Prisoner Split Squats (2 sets each side)  *3B’s – keep tuck and weight shifted to back leg *Big step makes the movement easier on the knees *Squeeze shoulder blades

4.    Battle Ropes: Standing Alternating Wave (right-left-right-left) *Hinge from hips *2B’s

5.    Fat Man Rows *Most will use Equalizers as needed *Bring butt down and up to make easier *Squeeze shoulder blades at top *3B’s

6.    Squat Hold  *Get to 90 degrees and hold *Use Bosu or discs if tolerated – keep simple for beginners *Hinge from hip

ARM (30s x 4 Sets):

*Perform one movement after the other in a circuit

1.    Fast Jog in place *Drive arms *2B’s

2.    Jump Squats *Start and end with arms overhead *Hinge from hip

3.    Lateral Step Right to Left *Athletic Position- Hinge from hip *Move 1 step right and 1 step left, repeat

4.    Nordic Skier *Opp. arm & leg  *Land on ball of the foot with toes up *3B’s

5.   Fast Butt Kicks with Opp. Arm & Leg *3B’s

6.   Fast Feet with Down-Ups on Coach’s Call *Tell campers to hit their chest to the ground and get up ASAP

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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