Redwood City Fitness Trainer Boot Camp 11/12/12: 6 Station Sexy Slim Down Workout‏

Note to trainers: Get people to push a little more before Thanksgiving

Similar workout: https://brienshamp.com/2012/04/23/redwood-city-personal-training-boot-camp-41612-fun-fat-loss-workout/

Redwood City Fitness Trainer Boot Camp 11/12/12: 6 Station Sexy Slim Down 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.     Lower Ab Curl with Wide Knees *3 B’s

2.     Prone Flutter Kicks *Lift thighs off ground *Toes down

3.     Supine Hip Opener Crunch *Straight legs *Open legs as you crunch *Reach towards sky *Look at thighs *Tongue on roof of mouth

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 *Hinge from hip *Squeeze shoulder blades

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

3.     Cross Over Lunge *Alt. Sides *Knee tracking *Keep pelvis from rotating

 

*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 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 (30s x 3  Sets):

1.     Plate/MB/SB Wide Good Mornings *Feet are wide

2.     Plate/MB/SB Side Squat *MB on One Shoulder *Drop into squat as you step to side *Switch Weight To Other Shoulder After 15s *Start with Feet Together *Alternate sides

3.     Glider Atomic Push-Up (Jack Knife Push-Up Combo) *Modify with hold as needed

4.     Battle Ropes: Underhand Grip Laddering Alternating Wave *Move forward & backwards

5.     Matt/Pitt Crawl

6.     Rope Climbs or Pull-Ups

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Fast feet in place *Keep feet close to ground *Relax heels

2)    Partner Mirror Cone Drill *One person is the leader and does whatever they want and the other follows-switch leader each set

3)    Wide Mountain Climbers *Feet start wide and bring foot as high as possible

4)    Star Jumps *Keep arms and legs straight *Toes up

5)    Lateral Shuffle *One step to right and left *Hands up in defensive basketball position

6)    Deadman’s Burpees *Explode 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.

Redwood City Fitness Trainer Boot Camp for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com