Boot Camp Burlingame Athletic Club 9/12/14- Skinny Jeans Solution Program Day 19: 6 Station Get Lean Workout

Boot Camp Burlingame Athletic Club 9/12/14-  Skinny Jeans Solution Program Day 19: 6 Station Get Lean Workout

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.       Supine Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion *Educate about core stability here

2.       Shoulder Get-Ups (1 set each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set *Keep Shoulders back & down *Squeeze *3B’s *educate about #4

3.       Oblique Sit-ups *Elbows towards opp. thigh *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck *Look at abdomen

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)    DB/KB/Plate One Arm Supine Floor Press (2 sets each side) *Keep Shoulders back & down *3B’s *Make it tough for 30s *Studio: Perform in Monkey Bar Room

2)    SB/MB Shoulder Get-Ups (2 sets each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set – main foot is the same side as you are holding the weight *Keep Shoulders back & down *3B’s See video as needed:

3)    One Leg Squat with Opp. Hand Touch (2 sets each side) *Keep flat back *Get butt down *3B’s

4)    Battle Ropes: Alternating Wave with Back Lunge *Perform alternating wave while alternating back lunge – go only as fast as form tolerates *Move back from core *3B’s

5)    Band Standing One Arm Row w/ Staggered  Stance (2 sets each side) *Both heels on ground – find stable position *Wrap band around something *Lock *Keep Shoulders back & down *Squeeze and hold for 2s *3B’s *Do Rip Trainer Row at Studio: (1:00) (2 sets each side) *Keep band and stick of rip trainer @ 90 degrees

6)    Prisoner Crossover Lunge (2 sets each side) *Lead with trail leg *Keep knee in line with 2nd toe *Keep hips straight *Keep Shoulders back & down *3B’s

ARM (30s x 4  Sets):

*Perform one movement after the other in a circuit

1)      Jumping Jacks *Toes up, relaxed heels

2)      Deck Squats *Keep feet together  *Straight arms entire exercise *Feet under knees-drive feet into ground fast *Avoid going back too far – goal is to go forward and up *Elevate surface as needed *Just do squats or get to the ground and get up any way possible preferably to modify

3)      Forward- Forward-Back-Back *Visualize stepping over a line (15s leading with each foot) *Relax heels

4)      Squat Pulses *In squat position with hands touching ground, pulse up and down *2B’s *Keep heels on ground

5)      Boxing *Relax heels

6)      Lateral One Leg Hops (2 sets each side) * 1 leg hop side to side *Relax heels

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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