Fitness Boot Camp San Mateo Weight Loss 11/15/14: Holiday Transformation Day 39: Saturday Challenge 10 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 total 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.     Plank  *Shoulders back & down *3B’s

2.     One Leg Bridge (RT Side) *Lift hips up and down *Hips level *RT Leg Extended

3.     One Leg Bridge (LT Side) *Lift hips up and down *Hips level *LT Leg Extended

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.

Perform the following exercises with a partner for 35minutes.  Do as many rounds as possible. Keep good form throughout exercises. Campers can mix up movements below as needed. Complete all reps before moving on to next exercise.

1.    Battle Ropes: Alternating Waves with Back Lunges- 10 each leg *Slight forward lean *2B’s

2.    TRX 1 Leg Squats- 10 each leg *Hinge from hip *Stay fairly vertical *Use hands as needed

3.    Rock Wall- 3x from left to right *Modify by allowing them to go up & down 3x *Modify with hold

4.    MB Wall Ball – 10 *Hinge from hip with squat *Get low *Use legs

5.    Straddle Side Step- 10x leading with each foot *Straddle step or mat with both feet–> lead with right foot and step on mat–> follow with left–> straddle again with right–> followed by left–> repeat 9 more times and then switch sides *Raise height to increase intensity *relax heels

6.    Cargo Net’n-3- Climb up and down the cargo net and hit the top- 3x *Modify with hold

7.    Rip Trainer Chest Press with Squat-10 each arm *Shoulder back & down *Keep Rip Straight *Hinge from hip with squat

8.    Equalizer In–>In–>Out–> In–>In–>Out–> Repeat- 10x leading with each leg *Place equalizer on its side – step over bars *Relax heels *Fast feet *Monkey bar room

9.    Burpees-10x *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.