Group Fitness Trainer Burlingame Boot Camp 7/4/14- 4th of July Strength 8 Fat Loss Circuit

Group Fitness Trainer Burlingame Boot Camp 7/4/14- 4th of July Strength 8 Fat Loss Circuit

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

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

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

1.     Quadruped with Knees off Ground (Stationary Beast/Bear) *Corkscrew elbows *Lock shoulders back & down  *3B’s *Educate about core stability needed for success in WOD

2.     Prisoner Cobra Hold *Arms externally rotated *Squeeze shoulder blades *2B’s *Feet on ground

3.     Rocking Supine Chop *Close feet *Start with arms overhead and begin in seated position–>rock back to gain momentum with straight arms–>Sit Up with straight arms  and attempt to bring butt off ground –>repeat *Feet need to be directly under knees *3B’s*Look at abdomen *Tongue on roof of mouth *Educate about deck squats below

Phase 3: *Review WOD below for Phase 3. Perform each movement as a group for 5 reps. After review boot campers immediately transition to WOD with a partner . They can get water at any time on their own.

WOD: Perform the following 8 exercises for 8 reps each as fast as possible for 30-35 minutes. Count number of rounds and challenge campers to do as many as possible with good form. Campers work with a partner or a small group to motivate and coach each other.

Strength 8– The goal of this workout is to test your strength. Load the weight as much as you can tolerate for 8 reps with good form. Perform in any order.

1.    Plate/DB Swiss Ball  Press *Hips up *Lock shoulders back & down *Add the weight and make it tough for 8-partner can add manual resistance as needed *Elbows In *2B’s

2.    SB Bear Hug Squat *Hold as much weight as possible for 8 reps with good form *Get as low as possible *2B’s *Hinge from hips

3.   SB/MB Burpees *3B’s *Lock shoulders back & down

4.    Pull-Ups *Make it tough *Lock shoulders back & down *3B’s *Tongue on roof of mouth

5.    Glider Pike Push-Up  *Stay Tight *Modify with pike as needed *Lock shoulders back & down *Elbows in *3B’s

6.    One Leg Box Squat-8 each*Get as low as possible with box *Touch butt & go *2B’s *Hinge from hips

7.    Deck Squat with Jump  *Arms start and end overhead *Hinge from hip *Close feet *Use mats to assist as needed- raise mat to make easier *2B’s

8.    MB Wall Side Facing Shoulder Put: 8 each side *Start with feet in batting stance and MB over right shoulder — use lower body and core to PUT ball into wall as hard as possible –>repeat 8 times and switch sides *3B’s *Lock shoulders back & down  

Circle Time- Cool down & stretch (5 minutes)

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

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