Group Training Gym San Carlos Boot Camp 10/25/14: Saturday 6 Station Fat Loss Workout

Group Training Gym San Carlos Boot Camp 10/25/14: Saturday 6 Station Fat Loss Workout

3 Phase Warm-Up:10Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2

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

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

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.    Quadruped *On all 4’s *Knees off ground if tolerated *Opp. arm & leg *Hold 5s each rep *Stay strong & stable *Educate to keep core tight *3B’s *Shoulders back & down

2.    Side Plank with Hip AB (RT) *Shoulders back & down *Stay strong & stable *3B’s

3.    Side Plank with Hip AB (LT) *Shoulders back & down *Stay strong & stable *3B’s

Phase 3: Primal Movements: Review the WOD below for 5-10 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 3 sets are complete for PM & ARM, 36 total sets for workout.

PM (40s x 3  Sets):

1.    Rip Trainer Biceps Curls on 1 Foot (20 s on each foot)  *Shoulders back & down *3B’s

2.    Prisoner Multi-Directional (MD) Squats *Similar to a MD Lunge but keep feet shoulder width *Hinge from hips and squat with staggered stance (lift heel on back leg) *Step with right foot to 1 o’clock and squat, left foot to 11 o’clock and squat, right foot to 5 o’clock and squat and left foot to 7 o’clock and squatàrepeat *2B’s

3.    DB/KB One Arm Bent Over Rows (20s each side) *Feet shoulder width *Back flat-limit vertical position *Keep hand below chest *Relax shoulders *Squeeze shoulder blades for 2s *2B’s *Studio: Monkey Bar Room

4.    Battle Ropes: Big Circles Backwards  (20s) & Jumping Jacks with Rope (20s) *Shoulders back & down *3B’s

5.    TRX Sprinters Start (20s each side) *All hands to fall into TRX handles *Elbows in *3B’s

6.    Equalizer Kneeling Triceps Ext. *Move knees forward or back to change intensity *Butt tight *Elbows in*3B’s


ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1.    High Knee Skips *3B’s *Toes up

2.    Lateral Ape  *Sit into deep squat position–> reach with straight arms to right-laterally jump right–> repeat for 20s then go the other direction *Shoulders back & down

3.    Lateral Jump *Toes up *Jump laterally with both feet *3B’s

4.    Low Push Up Hold  Mountain Climbers *Stay down as low as possible in push up position *3B’s

5.    Speed Skater  *Stay low *Hop laterally with one foot *2B’s *Flat back

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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