Foster City Boot Camp 7/29/13: Summer Fat Loss 6 Station Rotation

Foster City Boot Camp 7/29/13: Summer Fat Loss 6 Station Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1)       Supine Lower Abdominal Pelvic Lift *3B’s *Bring knees to ceiling and lift pelvis without curling backwards *Use arms as needed to go straight up*Down slow and controlled

2)       Supine One Leg Bridge with Straight Arm Raise *Raise arms as hips go up and extend one leg – alt. legs *educate about # 5 below

3)       Bench Crunches *2B’s *Shoulders back & down

Phase 3: Primal Movements: Perform the following movements for 5 reps for 1 Sets

1.        Squat with Press *educate about #3 below

2.        Commando  Push-Ups *Perform push-up and roll to right or leftàrepeat *Elbows In *Shoulders back & down *3B’s  *Hold push-up to modify *educate about #1 below

3.        Forward Lunges with Rotation *Alt. sides *educate about #6 below

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 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; 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: 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)       Commando  Push-Ups *Perform push-up and roll to right or leftàrepeat *Elbows In *Shoulders back & down *3B’s

2)       SB/DB Bent Over Rows *Butt Out *Shoulders back & down- Squeeze shoulder blades for 2s *2B’s

3)       MB Wall Ball  *Perform press during upward phase of squat *Hinge from hips *Shoulders back & down *2B’s *Elbows in *Get to 90 degrees with squat

4)       Battle Ropes- One Leg Squat with One Arm Wave *Opposite Arm & Leg  (15s on each leg-keep wave moving) *Hinge from hips *2B’s

5)       Swiss Ball Leg Curls *Keep Hips Up *3B’s

6)       Walking Lunges with MB/Plate Rotation *Alt. sides *3B’s *Rotate from core over front knee

ARM (30s x 3 Sets):

1)       Down-Ups *Instructor says down and campers hit the floor *Campers move in place with quick feet *3B’s

2)       Butt Kicks *3B’s

3)       Squat Burpee *Go to push-up position and back to squat position *Hinge from hip *Avoid standing up

4)       Boxing

5)       Whacky Jacks *3B’s

6)       Lateral Shuffle *Stay low *Hinge from hip *2B’s

*Perform additional sprints if time permits

Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

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