Boot Camp San Mateo Personal Trainer 10/6/14: Holiday Transformation Day 1: 6 Station Rotation

Boot Camp San Mateo Personal Trainer 10/6/14: Holiday Transformation Day 1: 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. Quadruped (Knees off ground 1 inch to increase intensity-only for advanced) *On all 4’s–> Raise right arm at a 45 degree angle (relax neck muscles) and left leg (hold for 5s)–> Switch  *Shoulders back & down-push hands into ground to extend upper back *Keep 3 B’s *Wider feet as needed *Educate about core stability here and how that the same core focus needs to be done with planks, burpees, mtn. climbers, etc.
  2. Supine Bridge with Leg Cross Over *Cross RT foot over LT knee and perform bridge for 15s- switch to other side *Drive foot into ground *Feet hip width *Keep hips level *Toes up
  3. Prone flutter kicks *Perform hip extensions *Lift thighs off ground *Toes to nose

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 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 sets, 30s transition time after all 6 sets are complete for PM & ARM

PM (40s x 3  Sets):

  1. SB/DB/KB Bent Over Rows (2 arms) *Keep elbows in- neutral grip *Hinge from hip *Lock shoulders back & down-squeeze *Hold at top for 3s *2B’s *Stay tight *Studio: Monkey Bar Room *If you are lacking weights/sandbags, use bands-attach to low object (Most women will use 15-20 lbs in each hand or 25-30 lbs for the sandbag)
  2. Band Monster Walk with Ankle Bands (Forward & Back) *Stay low in squat position with wide feet *Step 1 & 11 o’clock when going forward and 5&7 o’clock when going back *Hinge from hips *2B’s
  3. Plate/DB Floor Press *Keep Elbows in. *Lock shoulders back & down-lower back should be arched when the shoulders are really locked back & down *Use feet to stabilize *Studio: Use Plates from PT Room (Most women will use 20-30lbs)
  4. Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) (20s each side) *Lock shoulders back & down-squeeze *3B’s
  5. Battle Rope: Double Wave (20s) *Fast hands & Slams (20s) *Follow through into ground *Max effort with whole body *Hinge from hip *Lock shoulders back & down *2B’s
  6. MB Standing Partner/Wall Side Rotation & Chest Pass *Wall is better so you can throw it harder *If using a partner–>partners face each other the entire exercise. If using wall continue facing wall *Perform 5 RT Side Rotations (partners throw the ball with extended arms to each others right hip)–> 5 Chest Pass –>5 LT Side Rotations (partners throw the ball with extended arms to each other’s left hip) *Perform transition as quick as possible *Goal is speed *3B’s *Studio- Use wall

ARM (40s x 3  Sets) :

*Perform one movement after the other in a circuit

1.     Standing Mountain Climbers *Opp. arm & leg *3B’s

2.     Squat with Side Step *Opp. hand to foot *Stay in squat position *Cue campers to always keep one foot on a line and to keep switching *2B’s

3.     Whacky Jacks *3B’s

4.     Mountain Climbers *Keep shoulders back & down *3B’s

5.     Jump Squats *Start and end with arms overhead *2B’s

6.     Burpees *3B’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.

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