Boot Camp Burlingame Personal Trainer 12/5/14: Holiday Transformation Day 59: 30s Group Fat Loss Challenge
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Perform mobility movements for wrist for animal movements below
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Side Lying Groin (RT Leg) *3B’s *Top leg crosses over and bottom leg goes up & down (hip adduction) *Educate about core stability here
2. Side Lying Groin (LT Leg) *3B’s
3. One Leg V-Ups (15s each leg) *Straight Leg *3 B’s *Bend knee if calf/hamstring rom is limited *Tongue on roof *Look down
4. Prone Sea Turles http://bootcampideas.com/sea-turtles/ *Relax shoulders
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After review boot campers immediately transition to WOD. They can get water at any time on their own.
Perform the following workout for 30-35 minutes with your team or coach them when to do the strength exercises on your call. This is a non-stop workout but participants can go at their own speed. There are no cones or stations to set up. Everyone will start either walking/jogging/sprinting or whatever cardio they choose for 30s and then complete a strength exercise on your call for 30s and then back to the cardio 30s. Coach can do the workout with campers, but still focus on mechanics of campers. *Studio- You can have campers run back & forth across carpet. Within the 30-35 min get in 4 rounds of the following:
1) Cardio: 30s
2) Hindu Push-Ups: 30s (Start is the same as dive bomber but end of the movement goes straight back like a downward dog *Lock shoulders down & back *Turn elbows in *3B’s
3) Cardio: 30s
4) Frog Squats: 30s *Modify with squat and finish on toes *Hinge from hips *2B’s
5) Cardio: 30s
6) Partner Pull-Ups: 30s *Partners grab each other’s forearms *Standing partner stands upright above chest of supine partner and needs to stay tight *Supine partner has feet under knees and uses legs to assist with pull-up as needed *Lock shoulders down & back **Here is another model:http://www.youtube.com/watch?v=e_yByhhJ0qE *Modify with pull-ups, equalizer row, trx row
7) Cardio: 30s
8) Prisoner Walking Lunges: 30s *3 B’s *Bigger the step + easier on the knees *Squeeze shoulder blades
9) Cardio: 30s
10) Beast (Fwd & Back: 30s *Knees no more than 1 inch off ground *Hands under shoulders *Knees under hips *Move opp. arm & leg *2 B’s *Lock shoulders back & down
11) Cardio: 30s
12) Lateral Ape: 30s Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs (15s each side) *Sit in full squat–>reach with straight arms and jump to side* 2B’s * Lock shoulders back & down
13) Cardio: 30s
14) Burpees: 30s
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 Burlingame Personal Trainer Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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