Group Fitness Trainer San Carlos Boot Camp 10/4/13: Body weight 6 Station Total Body Workout
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 Vertical Scissors *Educate about core stability here -breathing and 3 B’s (Belly, Butt, Bladder) *Bring legs lower to make harder *Crunch upper body to make harder-tongue on roof of mouth *Count 1-2-3-1, etc. as a group for 30s *Bring the energy!
2. Dancing Crab: *On all 4’s in bridge position with hips–> extend hips and squeeze butt as you reach with right hand to left foot–> bring hips down a little and repeat on opposite side *Relax shoulders *Bridge for modification
3. Hindu Push-Ups *Start in push up position and lead with head, nose and chin in scooping motion–>hold cobra position and go back to downward dog *3B’s *Lock shoulders back & down *Elbows In *Hinge from the hip http://www.youtube.com/watch?v=9ndOPrcoUt8 *educate about #2
Phase 3: Primal Movements-Perform the following movements for 5 reps *Goal is blood flow, not max effort
1. Prisoner Squats *Squeeze butt for 2 s at the top of movement *Down slow and explode up *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low *2B’s *educate about #1
2. Prone Plank Triceps Extensions *Start in plank position and extend elbows *Hold extension at top of movement and squeeze *Go to knees as needed *3B’s *educate about #6
3. Single Leg Deadlifts (5 per side) *Squeeze butt at top-hold for 2 s *Core tight *Shoulders back & down *Squeeze shoulder blades *Reach towards the ground *3B’s *educate about #3
*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 4 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 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. Prisoner Squats *Work on speed if mechanics are good *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low *2B’s
2. Hindu Push-Ups *Start in push up position and lead with head, nose and chin in scooping motion–>hold cobra position and go back to downward dog *3B’s *Lock shoulders back & down *Elbows In *Hinge from the hip http://www.youtube.com/watch?v=9ndOPrcoUt8
3. MB Single Leg Deadlifts (2 sets per side) *Squeeze butt at top-hold for 2 s *Core tight *Squeeze ball to stabilize core *Shoulders back & down *Squeeze shoulder blades *Hinge from hip *3B’s *Flat back
4. Inverted Rows (AKA Fat Man Rows) or TRX Wide Rows or Rope Climbs (gymnastics locations) *Lock shoulders back & down *Squeeze shoulder blades and hold at top of movement
5. Walking Sprinter Lunge *Opposite arm & leg drive with elbows *Drive foot into ground to get out of lunge *Keep 3 B’s *Hinge from hip
6. Prone Plank Triceps Extensions *Start in plank position and extend elbows *Hold extension at top of movement and squeeze *Go to knees as needed *3B’s *San Carlos, Burligname and Studio: Equalizer Triceps Extension
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Deck Squat Burpees *Explode up *Keep 3 B’s *Maintain plank *Use mats to make deck squat easier or just have them do burpees
2) High Knee Run w/Red Light-Green Light *Coach cues campers to go fast on green light and slow on red light *Toes up *3B’s
3) Fast jog in place
4) Lateral Shuffle w/non-Verbal Cues *Coach cues campers to go right or left by using hand signals instead of verbal cues
5) Forward Back Jacks *Toes up *Arms do normal jumping jump action and feet do jumping split squat action *Jump for quickness, not power *3B’s
6) Cardio of choice *Show me your best dance moves 🙂
*Reduce 4th set of cardio as needed for 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.
Try the 21 Day Rapid Fat Loss Program at Group Fitness Trainer San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
