Redwood City Gym Trainer Boot Camp 8/20/12: 40s of Fun- 6 Station Rotation 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 Bent Knee V-Ups *Keep 3 B’s *Perform overhead crunch & reach for feet as knees come up *Tongue on roof of mouth *Educate about core stability here
2. Supine Bridge with Leg Cross Over *Cross RT foot over LT knee and perform bridge for 15s- switch to other side *Drive foot into ground *Feet hip width *Keep hips level
3. Prone flutter kicks *Perform hip extensions *Lift thighs off ground *Toes to nose
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. Squats *Hold squat for 3 sec at bottom *Hinge from hips
2. Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in
3. Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) *Alt. sides *Lock shoulders back & down-squeeze
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, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3 Sets):
1. SB Bent Over Rows *Keep elbows in- neutral grip *Hinge from hip *Lock shoulders back & down-squeeze *Hold at top for 3s
2. Band Monster Walk with Ankle Bands (Forward & Back) *Stay low in squat position with wide feet *Step 1 & 11 o’clock when going forward and 5&7 o’clock when going back *Hinge from hips
3. Plank Up-Downs *Keep Elbows in. *Lock shoulders back & down
4. Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) (20s each side) *Lock shoulders back & down-squeeze
5. Battle Rope: Double Wave (20s) *Fast hands & Slams (20s) *Follow through into ground *Max effort with whole body *Hinge from hip *Lock shoulders back & down
6. MB Standing Partner Side to Side Rotation & Chest Pass *Partners face each other the entire exercise *Perform 5 RT Rotation (partners throw the ball with extended arms to each others right hip)–> 5 Chest Pass –>5 LT Rotation (partners throw the ball with extended arms to each other’s left hip) *Perform transition as quick as possible *Goal is speed
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks *Straight arms & legs *Toes up
2) In-In-Out-Out *Visualize stepping in & out over a line (20s leading with each foot) *Start with feet outside of line
3) Bear Crawl *Opp arm & leg
4) Prisoner Squat Jump *Get Butt Down to 90 *Lock shoulders back & down-squeeze
5) Cross Over Mountain Climber *Elbows in *Lock shoulders back & down *Butt up
6) High Knee Skips *Toes up
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 Gym Trainer Boot 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
