Redwood City Personal Trainer Boot Camp 7/9/12- Complete Cardio, Strength & Endurance 6 Station Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. V-Ups with Bent Knees (AKA Combo Crunch) *Raise legs higher to make easier *Attempt to touch hands to toes *3 B’s
2. Rocking Bridge *On hands & feet *Go up & down *Rotate hands towards feet to make easier on wrists/biceps/shoulders*Keep hips level
3. Prone Cobra *Squeeze shoulder blades *Legs on ground
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Prisoner Split Squat (RT Side) *Squeeze shoulder blades
2. Prisoner Split Squat (LT Side) *Squeeze shoulder blades
3. Push-Ups
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. Transition time is 5s between PM & ARM and so they need to move quickly.
PM (40s x 3 Sets):
1. MB Partner Lunge (rt side 20sà lt side 20s)
2. Sandbag Sprint (can use medicine ball or plate) *work with a partner *One person runs and comes back and other person grabs load and does sprint
3. Dips *keep shoulders back & down *Do not engage upper traps
4. Squat & Jump Tuck: *Stay low and squat side to side with jump *Touch knees to hands *Use beam at gymnastics studio
5. Pull-Ups or Standing Band Row
6. TRX Chest Press *Lock
ARM (40s x 3 Sets):
1. Jumping Jacks *Relax heels
2. High Knee Run Drill & Down-Ups (touch ground with chest-not a push-up) *Coach says down *Toes up
3. Lateral Hop
4. High Knee Skips *Toes up
5. Plank Alt. Spiderman:
6. Curtsy Lateral Lunge:
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 Redwood City Personal Trainer Boot Camp for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
