Boot Camp Burlingame Personal Training 8/18/14: Lose Belly Fat with this Partner 6 Station 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: Partner Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Partner Plank with High Five *In plank position high five partner-opp. hand-alt *3B’s *Wide feet *educate about #5
2. Partner Lower Ab Curl/Pelvic Lift *3 B’s *Partners anchor forearms- keep shoulders on ground *Emphasize controlling the movement down
3. Partner Sit Up with High Five Opp. Hand *3 B’s *Avoid coming all the way up and resting ab’s *Wide feet *Dig heels *Look down
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 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3-4 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: 40s work time, 5s rest, 6-8 sets, 30s transition time after all 3-4 sets are complete for PM & ARM
PM (40s x 3-4 Sets):
1. MB Partner Lunge (rt side 20sà lt side 20s) *Make the MB’s challenging *3B’s *This is a forward lunge with a MB handoff *Move the ball around if partners are proficient *Shoulders back & down
2. MB Partner Wheel Barrow (20s each) *Partner on ground needs to maintain a strong plank-avoid arch in back or back ext. *Keep shoulders back & down *Hands under shoulders *Standing partner holds leg and goes at speed of partner on the ground- SLOW! *Standing partner needs to keep 3B’s also with shoulders back & down *Modify with plank or push-up hold
3. Squat Hold with MB/SB Handoff *Get low *Hinge from hips *If 4 people, make a circle and hand ball off (20s each direction) *Use heavy SB/MB *2B’s
4. Partner Mirror Drill (20s each leading the movement while other follows) *Tell them to focus on strength moves
5. Partner Band Rows & Squat *Both partner perform a squat and row while coming up- squeeze shoulder blades at top *Shoulders back & down *Neutral grip *Hinge from hips *2 B’s *Studio: Use Trip Trainer
6. Partner Push-Ups with High Five *Wide feet *At end of push-up high five right hand to right hand and alt. *Modify with no push-up options *Lock *Shoulders back & down *3B’s
ARM (40s x 3 Sets): Perform in circuit and repeat.
*Only perform 3 sets of cardio
1. Jumping Jacks *Relax heels
2. Sprints *Make sure all is off floor – break up group into A&B (each group runs for 20s, while other jogs in place)
3. High Knee Run Drill & Down-Ups (touch ground with chest-not a push-up) *Coach says down *Toes up
4. Jumping Jacks *Relax heels
5. Sprints *Make sure all is off floor – break up group into A&B (each group runs for 20s, while other jogs in place)
6. High Knee Run Drill & Down-Ups (touch ground with chest-not a push-up) *Coach says down *Toes up
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.
Try the 6 Week Transformation Program at Boot Camp Burlingame Personal Training Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me onFacebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604