San Carlos Gym Trainer Boot Camp 10/8/12: 75 Day Holiday Transformation Challenge –Day 1: 6 Station Fat Loss Workout

San Carlos Gym Trainer Boot Camp 10/8/12: 75 Day Holiday Transformation Challenge –Day 1: 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.     Quadruped *On all 4’s *Shoulders back & down *Opp. arm & leg *Hold 5s each rep *Stay strong & stable *Educate to keep core tight

2.     Prone Plank with Hip AB *Shoulders back & down *Opp. arm & leg *Abduct leg and bring back to center- alternate sides *Stay strong & stable

3.     Prone Cobra  *Shoulders back & down *Hold and squeeze shoulder blades for  5 s

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 Squats *Shoulders back & down- squeeze shoulder blades *Hinge from hip *Review MD Squat here

2.     Inchworm with Push-Up *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s

3.     Alternating Back Lunges *Hinge from hip *Shoulders back & down *Opp. arm & leg

*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: 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.     Plate/DB/SB One Arm Bent Over Rows (20s each side) *Feet shoulder width *Squeeze shoulder blades for 2s

2.     Plate/MB/SB Single Leg Deadlift (20s each side) *Attempt to touch load to ground if possible *Hinge from hip *Shoulders back & down *Squeeze shoulder blades

3.     TRX Sprinter Start or Sprinters Back Lunge with Knee Drive (20s each side)

4.     Battle Ropes: Alternating Wave on 1 Foot (15 s on each foot) *Underhand grip *Modify with both feet on ground

5.     Prisoner Multi-Directional (MD) Squats *Similar to a MD Lunge but keep feet shoulder width*Hinge from hips and squat with staggered stance *Step with right foot to 1 oclock and squat, left foot to 11o clock and squat, right foot to 5 o clock and squat and left foot to 7 oclock and squatàrepeat

6.     Prone Triceps Ext. (Ground) *Knees bent for most unless very strong *Butt tight *Elbows in

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Lateral Jump *Toes up

2)    Boxing Combinations *Move from core

3)    Low Push Up Hold Mountain Climbers *Stay down as low as possible in push up position

4)    Whacky Jacks *Toes up

5)    Speed Skater  *Stay low

6)    Cardio of choice

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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