San Carlos Gym Trainer Boot Camp 10/1/12: October Is Here! 6 Station Fat Loss Workout

San Carlos Gym Trainer Boot Camp 10/1/12: October Is Here! 6 Station Fat Loss 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.     Supine Bicycle Crunch  *Educate here about core stability  *Avoid grabbing neck *Tongue on roof of mouth *Move from core

2.     Supine Bridge with Straight Leg Raise (15s each side) *Get a good hamstring/calf stretch *Keep hips level *Toes up *Full ROM

3.     Prone Aquaman *Lift opp. arm and leg off ground *Shoulders back & down *Shoulders relaxed

 Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is not speed here

1.     Prisoner Sumo Squats *Shoulders back & down- squeeze shoulder blades *Hinge from hip

2.     Push-Up Hold with Tuck *Bring knees to chest with jump and back to start position  *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s

3.     Alternating Single Leg Deadlifts **Hinge from hip *Shoulders back & down *Squeeze shoulder blades

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

 PM (30s x 3  Sets):

1.     Rope Climb or Battle Rope Tug of War *Two people pull on each end of rope for tug of war *Shoulders back & down *There will be more people than ropes in each group so put the extras in a tug of war. *Rotate the tug of war so everyone does it 1 set

2.     Plate/DB Wide Good Mornings *Weight at chest or higher as needed *Hinge from hips *Shoulders back & down *Squeeze shoulder blades *Feet in sumo position

3.     Matt Push *Stay low and drive backwards with feet to move forwards *Keep back flat *Core tight

4.     Inverted (Fat Man) Row *Squeeze shoulder blades and hold for 3s *Shoulders back & down *Tuck chin *Hips up into bridge

5.     TRX Squats (15s) àTRX Squat Jumps (15s) *Hinge from hips *Shoulders back & down *Squeeze shoulder blades

6.     Swiss Ball/Glider Jack Knife Push-Up  *Lock *2B’s *Keep head in alignment with spine

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Fast feet à Squat *Coach calls squat and everyone drops into squat

2)    Down Upà Long Jump *Start on belly àstand up and perform long jump *Not a push-up *Lock shoulders back & down *3 B’s

3)    Partner Mirror Cardio Drill (New leader each set. Whatever leader does partner mirrors.)

4)    Star Jumps *Straight arms & legs *Toes up

5)    Lateral Shuffle *2-3 steps right to left *Stay low

6)    Front to Back Jacks *Feet go forward and back vs side to side and arms perform same pattern

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.

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