San Mateo Gym Trainer Boot Camp 3/11/13: Burn Over 500 Calories with this 6 Station Rotation

San Mateo Gym Trainer Boot Camp 3/11/13: Burn Over 500 Calories with this 6 Station Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (3 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.     Prone Plank Hand Walkouts *Keep 3 B’s (Engage belly, butt & bladder) *Look down* *Shoulders back & down *Elbows in *Walk out as far as possible and hold for 3s given core is stable http://www.youtube.com/watch?v=a6VXsbPAQ_k *Educate about core stability here

2.     Side Hand Plank Drop *To make easier go on elbow as in video *Head straight *Lock shoulders back & down- squeeze shoulder blades *Hand on hip *3B’s *Cross top leg over bottom to make easier http://www.youtube.com/watch?v=eUCcixUtJz8

3.     Prone Prisoner Superman *Lock shoulders back & down- squeeze shoulder blades *Lift thighs and chest off ground for 10s*Toes to nose

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 Staggered Squats (20s each side) *Hinge from hips *2B’s *Lock shoulders back & down- squeeze shoulder blades *educate about #3

2.     Push-Ups *Keep hands close *Shoulders back & down *Elbows in *Go slow *Educate about #5

3.     Sprinters Backwards Lunge with Balance Hold (15 each side) *Step back with left leg and bring left arm in sprinters’ acceleration position *Opp. arm & leg *Forward lean *Explode up from bottom of lunge and hold at top for 2s *educate about #1

*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.     Step-Ups with Balance Hold (20s each side) *Keep one foot on step/matt and drive it into step/mat *Finish with hold at top for 2s *Opp. arm & leg *Forward lean *Raise/lower step height as needed to optimize form *Down slow and up fast *3B’s

2.     Plate/SB/DB Staggered Stance One Arm Row (20s each side) *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbow in *Hinge from hip *2B’s

3.     Prisoner Staggered Squats (20s each side) *Hinge from hips *2B’s *Lock shoulders back & down- squeeze shoulder blades

4.     Battle Ropes: Double Wave *Lock shoulders back & down *Hinge from hip *2B’s *Do ropes outside at studio

5.     MB Slam with Burpee Push-Up *Slam MB into group and perform burpee push-up *Modify with just a push up hold or plank as needed *Lock shoulders back & down *3B’s *Elbows in

6.     Single Leg Back Lunge with Glider (20s each side) *Back foot on glider *Hinge from hips and slide back foot back while lowering into lunge position on opp.side –-> slide back to start and repeat  *Go as deep as tolerated *3B’s *Use slide at Studio

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Jumping Jacks *Relax heels  *3B’s

2)    Butt Kicks *3B’s

3)    Lateral Jump *Stay Tight *2 feet *Toes up *3B’s

4)    P90X Whacky Jacks *Straight legs *Whatever leg comes up side bend and bring elbow towards that leg  *Lock shoulders back & down- squeeze shoulder http://www.youtube.com/watch?v=llWk2RYkc7E *3B’s

5)    P90X Squat, Jump & Rotate  *One foot forward, one foot back *Touch ground with squat http://www.youtube.com/watch?v=nJnH82h1CFo

6)    Run in place *Toes 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.

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