San Mateo Gym Boot Camp 12/28/12: Upper Body Strength Workout

San Mateo Gym Boot Camp 12/28/12: Upper Body Strength 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 *Keep heels to hamstrings and curl from center *Educate about core engagement needed for entire workout here *3 B’s

2.         Side Hand Plank  (LT Side) *3B’s *Keep hand back *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed

3.         Side Hand Plank  (LT Side) *3B’s *Keep hand back *Squeeze shoulder blades *Lock shoulders back & down *Bring top leg up to increase intensity *Go onto elbow as needed

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.         Star Jumps *Start with feet together—squatà jumping jack *Perform at low intensity *Educate about #5 in workout below

2.         Jog in place

3.         Burpee Close Grip Push-Ups *Elbows in *3B’s *Educate about #4 in workout below *Perform at low intensity

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

WOD: Alternate the following 6 exercises two at a time for 4 sets before moving onto next pair or movements. Perform each exercise for 30s with 15s rest in between. After all 4 sets are done rest 30-60s before performing next two movements.

*Set Gym Boss or Interval App to: 30s work time, 15s rest, 4 sets, 30s transition time after all 4 sets are complete

1.     Reverse Grip Pull-Ups *Lock shoulders back & down *Squeeze shoulder blades down & back for 2s at end ROM

2.     Band 3 Position Pull *Kneel on Bosu/Balance Disc *Squeeze shoulder blades for 2s at end ROM. *Keep arms straight *3B’s

3.     Plate Floor Press *Elbows in *3B’s  *Lock shoulders back & down

4.     Glider Roll Out *Keep arms straight *Move from hips *2B’s  *Lock shoulders back & down *Hold for 2s at end ROM

5.     Battle Rope Jumping Jacks *3B’s  *Lock shoulders back & down

6.     Band Push & Rotate *2 B’s *Alt. side each set *Lock shoulders back & down *Squeeze chest and hold for 2s at end ROM *Split stance *Move from core

Perform cardio at end of workout for 5 min. Menlo: Do 6-8 high intensity liners. Belmont & Burlingame: Aerobic or anaerobic cardio based upon what you did today.

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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