Redwood City Personal Trainer Boot Camp 7/23/12- – Try This 6 Station Complete Core, Cardio & Strength Workout for Fat Loss!
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. Supine Lower Ab Leg Curl *3 B’s *Curl pelvis off ground and control back down *Wide knees *Move from core, not legs *Keep hips & knees at 90
2. Dancing Crab *Bridge position on hands and feet- turn hands out *Lock! *Reach hand towards opposite foot *Drop hips after each reps and lift again. Raise and lower hips for beginners
3. Prisoner Prone Superman *Hold for 40s *Squeeze everything
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. Forward-Backwards Lunge with Arm Raise *Hold stretch for 2s *Alt. Sides *3 B’s & tuck butt
2. Push Up Hold with Up-Downs (15s leading with each side) *Hold push-up position-educate to keep core tight *Keep elbows in *Increase width of feet to modify http://www.youtube.com/watch?v=L4oFJRDAU4Q
3. Prisoner Sumo Squats *Lead with hips *Work on getting lower
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, 40s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (30s x 3 Sets):
- SB Bear Hug Staggered Squat (20s each side) *Keep feet shoulder width *Back heel off ground *Keep shoulders back & down-keep this! *Down slow and hold for 3 s No press
- MB Wall Total Body Explosive Put (20s each side) *Throw the ball to wall with everything youv’e got *Use Legsà Trunk and Then Arms *Keep elbows up *MB should be shoulder height *Use 8-15 lb MB’s
- TRX One Arm Row with Rotation (20s each side) *Maintain great posture – Lock *Squeeze for 2 s at top of motion
- Battle Ropes: Standing Rotation with One Arm (20s Each Side) *Move from core *Pivot feet *2 people per rope *Slam Rope Into Ground-Forward & Back
- Single Leg Squat (20s each side) *Hold onto something and get as low as possible with butt
- Dive Bomber Push-Ups *Keep shoulders back & down *Keep elbows in to engage lats *Modify on knees as needed
ARM (40s x 3 Sets):
1) Fast Run In Place *Drive arms
2) Frog Jumps *Feet wide *Touch ground and explode up with ankles, knees and hip extension *Reach for the sky and explode up *Modify with squat onto toes instead of jumping
3) Elbow Planks Jacks *Maintain plank and open and close legs *Keep 3 B’s
4) Front to Back Jack with Arm Drive *Like a jumping back with feet but forward & backwards *Coordinate with arm drive like running
5) High Knee Skips *Toes up *Drive feet into ground *Explosive drive of arms
6) Lateral Hops (20s each side) *A hop is one leg, a jump is done with two legs *Hop over a line with 1 foot *Use matt to soften load-Easier on the joints- Harder on the muscles
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
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
