Belmont Gym Boot Camp 1/21/13: Martin Luther King Day 6 Station Body Weight Fat Loss Rotation

Belmont Gym Boot Camp 1/21/13: Martin Luther King Day 6 Station Body Weight  Fat Loss Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 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.     Horizontal Scissors *Keep 3 B’s *Get group to count out loud (1-2-3–>1, 1-2-3–>2, etc) *Incrsease or decrease intensity with leg height

2.     Dancing Crab *In bridge position on hands with feet under knees *Lift hips and reach with hand to opp. foot as leg extends in the air *Modify with basic bridge

3.     Prisoner Prone Cobra *Keep legs on ground *Hold for 2s at top *Legs relaxed

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set

1.     Prisoner Split Squats (15s each side) *Shoulders back & down-squeeze shoulder blades  *3 B’s *Push into ground *educate about #5

2.     One Arm Push-Ups (15s each side) *Shoulders back & down *3 B’s *educate about #2

3.    Cross-Over Lunge (15s each side) *Hands on hips-keep hips stable *Bring trail leg in back and side of other leg like a curtsey *Keep shoulders back & down & 3 B’s *Avoid going too far to side – dop straight down with trail leg *Knee in line with second toe  *educate about #3

One Minute Burpee Challenge (no push up) *Review burpee mechanics (3 B’s!) and then test campers. Get them to work as hard as possible and let them know we will test again in 6 weeks for those starting challenge on Monday. Have them write down number next to name on sign in sheet.

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 1st round of Phase 3 boot campers immediately transition do Burpee Challenge. They will need a short rest. You can review WOD more as needed and then transition to WOD below. 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.  

*You may need to cut 3rd round of cardio on some stations for time

*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.    Step-Ups with Arm Drive (20s each side) *Barely touch back foot so all weight is on front foot on step *Forward bend from hip in sprinter position *3B’s *Explode up

2.    One Arm Push-Ups (20s each side) *Shoulders back & down *3 B’s

3.     Cross-Over Lunge (20s each side) *Hands on hips-keep hips stable *Bring trail leg in back and side of other leg like a curtsey *Keep shoulders back & down & 3 B’s *Avoid going too far to side – dop straight down with trail leg *Knee in line with second toe

4.     Jumping Pull-Ups *Lock *Use legs as needed to pull-up *Relax heels oh landing *Shoulders back & down

5.     Prisoner Split Squats (20s each side) *Shoulders back & down-squeeze shoulder blades  *3 B’s *Push into ground

6.     Battle Ropes- Underhand Grip Alt. Wave *2B’s

ARM (40s x 3 Sets):

1)    Lateral Jump *2 feet jumping right to left *Relax heels

2)    High Knee Run *Toes up *Relax heels *Speed

3)    Forward-Forward-Back-Back *Lead with different foot every 15s *Visualize going forwards into two squares and backwards into 2 squares *Relax heels

4)    Lateral Step with Opp. Hand to Foot *Stay in very wide squat position the entire 30s

5)    Frog Jumps *2B’s *Hinge from hips *Explode up

6)    Wide Mountain Climbers *Wide feet *Shoulders back & down *3 B’s

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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