Boot Camp Burlingame Fitness Training 5/11/15: Hot Mommy Makeover Day 1: Fat Loss Circuit

Boot Camp Burlingame Fitness Training 5/11/15: Hot Mommy Makeover Day 1: Fat Loss Circuit

 4 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.  In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow.  If there are tight areas focus on those areas and continue to breathe.

Phase 2: Supine Double Knee to Chest Breathing/Drawing In Maneuver

Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in supine double knee to chest position.  Initiate breathing with belly (feel it press into thighs)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their knees going closer to the chest.

Phase 3: As a Group: Perform exercises below for 5 minutes as fast as possible with good mechanics. Rest as needed. (Coach reviews overview of WOD during 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

  • 6 Body Weight Squats *Get lower each set *Hinge from hips *2B’s *Knee tracking *Toes out slightly
  • 6 Inch Worms (hold push-up position for 5 s) *3B’s *Lock
  • 6 Sit-Up Chops (Chop Right & Left- 6 Total)  *3B’s *Look at abdomen *Tongue on roof

Phase 4: Rest 1 minute – Go over WOD below and organize as needed

There are 3 circuits with 3 exercises in each circuit. Organize the groups so there are 3 groups in each circuit, all doing a different exercise (for large groups). Place all the weights/SB’s in the middle of the circuit, so campers can grab things quickly. No need to organize. Campers perform each exercise for 30 seconds and move to the next exercise in the circuit with 10s rest. Perform each 2 minute circuit 5x (15 total sets) before moving to the next circuit. Rest 1 minute between each circuit.

Set timer for the following: 30s- Work 10s- Rest  15 Sets

Lower Body Circuit #1 (2 min/round x5) *10 min total

  • 30 sec Split Jump Lunges (alternate legs) *Modify as needed by going slower or doing back lunge*Hinge from hip to improve balance *Balance is the key here! *3B’s *Bigger the step, easier on the knees *Modify by holding something
  • 10s rest
  • 30 sec Lateral Lunges ( alternating sides) *2B’s *Hinge from hip *Get low with lead glute
  • 10s rest
  • 30 sec Prisoner Squat Jumps *2B’s *Hinge from hip *Feet hip width
  • 10s rest

Upper Body Circuit #2 (2 min/round x5) *10 min total

  • 30 sec Plate/SB/KB Bent Over Rows *Squeeze shoulder blades and hold for 2s  *2B’s *Hinge from hip *Elbows in *Flat back  *Studio: Monkey Bar Room if space is needed
  • 10s rest
  • 30 sec Equalizer Close Grip Push-ups *3B’s *Shoulders back & down *Elbows in
  • 10s rest
  • 30 sec Plate/KB/SB Sumo Deadlift  *Keep legs straight *2B’s *Hinge from hip *Wide feet *Modify with single keg deadlift/leg curls for those with back issues *Studio: Monkey Bar Room if space is needed
  • 10s rest

Core Circuit #3 (2 min/round x5) *10 min total

  • 30 sec Elbow Glider Plank Jacks (legs go in & out) *3B’s *Shoulders back & down
  • 10s rest
  • 30 sec Swiss Ball Bridge with Leg. Ext (alt. legs) *Hold for 1-5s *Hips up *Feet under knees *3B’s *Head/shoulders on ball
  • 10s rest
  • 30 sec Bench Crunch *2B’s *Shoulders back & down
  • 10s rest

Circle Time-Cool Down Stretches: 5 min

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Your friend & coach,

Brien

Aaryn