San Mateo Personal Training Boot Camp 4/8/13- Body Weight Exercises for Weight Loss & Partner Fun

San Mateo Personal Training Boot Camp  4/8/13- Body Weight Exercises for Weight Loss & Partner Fun

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)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Supine Partner Sit ups-Partners face each other, interlock feet, and perform full sit-ups, clapping their hands at the top. *Educate about partner workout here *2B’s *Tuck chin-look at abdomen

2.     Plank Jacks *Shoulders back & down *3 B’s-Stay tight  *Keep head in allignment with spine

3.     Prone Butt Pinchers *2B’s *Hold 2s *Brings bottom of feet together and open hips as wide as possible *Lift legs as high as possible and squeeze butt at top for 4s

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 blood flow, not max efforts

1.     Forward Lunges with Arm Raise *Alternate sides and hold stretch for 2s *Reach arms straight up and back to increase stretch *3B’s *Educate about partner lunges here

2.     Push-Up Hold with One Arm Rotation *Wide feet *Shoulders back & down *Elbows in *Educate about partner push-up here *Squeeze shoulder blades and hold for 2s

3.     Prisoner Squats *2B’s  *Hinge from hips *Shoulders back & down *Squeeze shoulder blades *Perform at moderate speed  *Educate about jumps squats here

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

Partner Training: There are 7 stations. Pair up in those 7 stations to perform the ladder exercises.  Allow 10 seconds rest BETWEEN EACH TIMED INTERVAL. Example: 50 sec jump squat, 10 sec rest, 40 sec jump squat, 10 sec rest, 30 sec jump squat, 10 sec rest and so on. Perform all 4 sets before moving on to next exercise. Also allow 30s rest between each different exercise (ex. switching from jump squats to push-ups.)

1.     Partner MB Jump Squats –One Camper Holds a MB while jumping (only jump for those that can squat well) and the other attempts to block the ball as in volleyball. *Feet hip – shoulder width. *Hinge from hips *2B’s *Ball will switch to other camper at halfway point. Campers will perform this exercise for the designated period of time:

50 sec Jump squats
40 sec Jump squats
30 sec Jump squats
20 sec Jump Squats

2. Partner Push-ups- Partners face each other, perform simultaneous push-ups, and partners will clap opposite hands together at the top. (rep #1: right hand to right hand, rep #2: left hand to left hand- creating a criss-cross pattern.) *3B’s *Wide feet *Shoulders back & down

50 sec Push-ups
40 sec Push-ups
30 sec Push-ups
20 sec Push-ups

3. Partner MB Lunges-Partners face each other and line up right shoulder to right shoulder. Both perform forward lunge with right foot handing ball off each time. At half way point, switch sides. *3B’s *Shoulders back & down

50 sec Sit ups
40 sec Sit ups
30 sec Sit ups
20 sec Sit ups

4. Partner Burpees (No push-up)- Partners face each other and perform burpees at the same time and clap hands together at top of movement *Shoulders back & down *3B’s

50 sec Lunges
40 sec Lunges
30 sec Lunges
20 sec Lunges

5.     Partner Rows-Partners face each other with elastic bands interconnected with each other. Pull the band and inhale at the same time. *Shoulders back & down *3B’s

50 sec Rows
40 sec Rows
30 sec Rows
20 sec Rows

6.     Partner T-Drill Run – Partners face each other and perform a t-drill. *Relax heels *Stay low *Avoid crossing feet

50 sec Run
40sec Run
30 sec Run
20s sec Run

7.     Partner SB/MB/Plate Kneeling Trunk Rotation – Partners are back to back  and hand off either plate or MB to other. Switch direction half way *3B’s *Shoulders back & down *Move from core

50 sec Rotations
40 sec Rotations
30 sec Rotations
20 sec Rotations

*Liners if time

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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