Boot Camp San Mateo Athletic Club 9/27/14: Saturday 30 Minute Fat Burner Challenge

Boot Camp San Mateo Athletic Club 9/27/14: Saturday 30 Minute Fat Burner Challenge

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)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Mountain Climber (Slow) *Push hands into ground to extend upper back *Corkscrew elbows *Shoulders back and down *3B’s *Knees barely off ground *Educate about core here (how this plank position is important for all movements below, but especially burpee)  

2.     Rocking Bridge (on hands and feet) *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s *Turn hands to reduce stress to wrists *Keep hips level *2B’s

3.     Prone Cobra *Lift upper body *Look straight down *Externally rotate thumbs to sky *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

Phase 3: None *Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. Each camper should be working with a partner. Avoid putting all beginners together.

They can get water at any time on their own.

Perform the following 9 exercises as fast as possible with good form for 30 minutes. Modify the number of reps as needed.Jog/Sprint To Each Station.

1.     Cardio: 2 Min (Run outside through front door only if dry or run back & forth across red carpet, Walk or Jump Rope)

2.     Walking Low Lunge: 15 Total Steps *Stay as low as possible – visualize a low ceiling *Keep 3 B’s *Start in kneeling position on ground and drag back foot to stay low *This exercise is really for the advanced- normal forward lunges or walking lunges for most of the class

3.     Swiss Ball Plate/DB Press: 15 *Elbows In. *Keeps hips up in bridge. *Shoulders back & down *3B’s *Monkey Bar Room

4.     Cardio: Rip Trainer Pitchfork: 15 each side *Low to high *Lead arm is either straight or bent *Hinge from hips *See video:

5.     Squat Thrust with Squat Hold : 15 *Stay in the squat after the tuck and hold for 2s-flat back *Hinge from hip *Do not come up and jump *Keep heels on ground *No push-up

6.     Equalizer Row: 15 *Shoulders back & down *Tuck chin

7.     Cardio: 2 Min: Bike

8.     Battle Ropes: Jumping Jacks with Ropes: 15 *Shoulders back & down *Keep core engaged

9.     Battle Ropes: Squats with Double Waves: 15 Squats with as many double waves as possible while squatting) *Shoulders back & down *Keep core engaged *Hinge Hips *2B’s


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 San Mateo Athletic Club Only $154:

Your friend & coach,



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!


Personal Trainer, Nutrition and Lifestyle Coach