San Mateo Health & Fitness Boot Camp 2/11/13- 6 Station Fat Reduction

San Mateo Health & Fitness Boot Camp 2/11/13- 6 Station Fat Reduction Workout

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.     Lower Ab Leg Raises *3 B’s *Bring legs lower if advanced *Hands under tailbone *Bend knees to make easier and don’t go as low

2.     Side Lying Plank with Bottom Leg Off Ground (RT Side) *3 B’s *Lock shoulders back & down *Squeeze shoulder blades *Eyes straight

3.     Side Lying Plank with Bottom Leg Off Ground (LT Side) *3 B’s *Lock shoulders back & down *Squeeze shoulder blades *Eyes straight

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. SB Bear Hug Staggered Squat (15s each foot forward):  *Back heel elevated so only  toes of back foot are on the ground *Emphasize squeeze of shoulder blades *Get low *Squeeze butt at top *2B’s *educate about #1

2.     Push-Ups Hold with Jacks *3B’s **Lock shoulders back & down *Keep elbows in *educate about #1 in ARM

3.     Side Lunge Floor Touch (15s each side): *Start with feet togetherà perform a slow, controlled movement to the side with right legàsit as low as possible  with left gluteàbring feet together and  repeat on opp. side after 15s*Keep knee in line with second toe *2B’s *educate about #3

*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: 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. 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. SB Bear Hug Staggered Squat (15s each foot forward):  *Back heel elevated so toes only are on the ground *Down in 3sàHold 4s at bottom of the movementàExplode Up *Emphasize squeeze of shoulder blades for full set *Get low *Squeeze butt at top *2B’s
2. 4 Cone Mirror Running Drill *Mirror Partner (Take turns acting as the leader) *Each person is in their own square with cones *create a square of 4 cones for each camper
3. Glider Side Lunge Floor Touch (15s each side): *Campers only need one glider on lunging leg *Start with feet togetheràperform a slow, controlled movement to the side with right legàsit as low as possible  with left gluteàbring feet together and  repeat on opp. side after 15s*Keep knee in line with second toe *Use slide and booties at Belmont studio
4. TRX Y/Row/Curl with Staggered Stance *Slow & controlled movement *Retract for 2s *Relax shoulders *Keep Lock-Chest Up and Shoulders Back & Down *May need to perform a pull-up/row at Menlo Gymnastics
5. Swiss Ball Push Up *Hands on ball – feet on mat or bench *Wide feet is easier *Push the ball in from the sides *Down slow & controlled *Keep Lock-Chest Up and Shoulders Back & Down *Progress to 1 foot as tolerated*Keep Elbows In
6. Plate/DB Clean High Pull *Lead movement with elbows *Bring hands to chest height *Keep Lock-Chest Up and Shoulders Back & Down *Decrease ROM for those with shoulder issues

ARM (30s x 3  Sets):

1.     Burpees with Jacks *While in plank position, bring legs out & in, like a plank jack *3 B’s

2.     High Knees with Arms Extended *Try to hit hands *3B’s

3.     Front to Back Jumping Jacks *Arms and legs to forward – back motion rather than typical side to side motion *Relax heels *3B’s

4.     Cross Over Mountain Climbers *Shoulders back & down *Rotate from core *3B’s

5.     Boxing/Kickboxing *Don’t go overboard here

6.     Nordic Track *straight arms and legs *Opp. arm & leg *3B’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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