San Mateo Gym Trainer Boot Camp 3/4/13: 40s of Fun- 6 Station Rotation for Fat Loss‏

San Mateo Gym Trainer Boot Camp 3/4/13: 40s of Fun- 6 Station Rotation for Fat Loss

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.     Quadruped *On all 4’sà Raise right arm at a 45 degree angle (relax neck muscles) and left leg (hold for 5s)à Switch  *Shoulders back & down *Keep 3 B’s *Educate about core stability here and how that the same core focus needs to be done with plank up downs, burpees, mtn. climbers  and bear crawl later today

2.     Supine Bridge with Leg Cross Over *Cross RT foot over LT knee and perform bridge for 15s- switch to other side *Drive foot into ground *Feet hip width *Keep hips level *Toes up

3.     Prone flutter kicks *Perform hip extensions *Lift thighs off ground *Toes to nose

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

1.     Squats *Hold squat for 3 sec at bottom *Hinge from hips *educate about #2

2.     Plank Up-Downs (15s each side) *Keep Elbows in. *Lock shoulders back & down *educate about #3

3.     Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) *Alt. sides *Lock shoulders back & down-squeeze *educate about #4

*1 Minute Burpee Challenge- The group will do together; however only those in 6 week challenge need to keep track on numbers and write them down 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 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 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 (40s x 3  Sets):

1.     SB Bent Over Rows *Keep elbows in- neutral grip *Hinge from hip *Lock shoulders back & down-squeeze *Hold at top for 3s *2B’s

2.     Band Monster Walk with Ankle Bands (Forward & Back) *Stay low in squat position with wide feet *Step 1 & 11 o’clock when going forward and 5&7 o’clock when going back *Hinge from hips *2B’s

3.     Plank Up-Downs (20s each side) *Keep Elbows in. *Lock shoulders back & down

4.     Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) (20s each side) *Lock shoulders back & down-squeeze *3B’s

5.     Battle Rope: Double Wave (20s) *Fast hands & Slams (20s) *Follow through into ground *Max effort with whole body *Hinge from hip *Lock shoulders back & down *2B’s

6.     MB Standing Partner Side to Side Rotation & Chest Pass *Partners face each other the entire exercise *Perform 5 RT Rotation (partners throw the ball with extended arms to each others right hip)–> 5 Chest Pass –>5 LT Rotation (partners throw the ball with extended arms to each other’s left hip) *Perform transition as quick as possible *Goal is speed *3B’s

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Jumping Jacks *Straight arms & legs *Toes up *3B’s

2)    In-In-Out-Out *Visualize stepping in & out over a line (20s leading with each foot) *Start with feet outside of line

3)    Bear Crawl *Opp arm & leg *Lock shoulders back & down *3B’s

4)    Prisoner Squat Jump *Get Butt Down to 90 *Lock shoulders back & down-squeeze *2B’s

5)    Cross Over Mountain Climber *Elbows in *Lock shoulders back & down *Butt up *Rotate from core *3B’s

6)    High Knee Skips *Toes up *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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