Boot Camp San Mateo 4/29/13: Fat Loss Circuit
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 & 3: As a Group: Perform exercises below for 5 minutes as fast as possible with good mechanics. Rest as needed. (Coach reviews WOD)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- 6 Body Weight Squats *Get lower each set *Hinge from hips *2B’s
- 6 Inch Worms (hold push-up position for 5 s) *3B’s
- 6 Sit-Up Chops (Chop Right & Left) *3B’s *Look at abdomen *Tongue on roof
Rest 1-2 minutes – Go over WOD below and organize as needed
There are 3 circuits with 3 exercises in each circuit. Organize the groups so there are 3 groups in each circuit, all doing a different exercise (for large groups). Place all the weights/SB’s in the middle of the circuit, so campers can grab things quickly. No need to organize. Campers perform each exercise for 30 seconds and move to the next exercise in the circuit with 10s rest.Perform 6 sets of each circuit before moving to the next circuit. Rest 1 minute between each circuit.
Circuit #1 (2 min/round x6) *12 min total
- 30 sec Split Jump Lunges (alternate legs) *Modify as needed *Hinge from hip to improve balance *Balance is the key here! *3B’s
- 10s rest
- 30 sec Lateral Lunges ( alternating sides) *2B’s *Hinge from hip
- 10s rest
- 30 sec Prisoner Squat Jumps *2B’s *Hinge from hip
- 10s rest
Circuit #2 (2 min/round x6) *12 min total
- 30 sec Plate/SB Bent Over Rows *Squeeze shoulder blades and hold for 2s *2B’s *Hinge from hip *Elbows in
- 10s rest
- 30 sec MB Close Grip Push-ups *3B’s *Shoulders back & down *Elbows in
- 10s rest
- 30 sec Plate/SB Sumo Deadlift *2B’s *Hinge from hip *Wide feet
- 10s rest
Circuit #3 (2 min/round x6) *12 min total
- 30 sec Elbow Plank Jacks (legs go in & out) *3B’s *Shoulders back & down
- 10s rest
- 30 sec Glider Roll Out *Place hands under shoulders, push into ground and engage lats *Move from hips *3B’s *Shoulders back & down
- 10s rest
- 30 sec Bench Crunch *2B’s *Shoulders back & down
- 10s rest
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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