Group Personal Trainer Burlingame Boot Camp 10/18/13: Friday Night 6 Station Fat Loss 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 sets for Phases 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
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 Double Crunch *Keep 3 B’s (Engage belly, butt & bladder) *Educate here about core stability *Lift knees while crunching *Avoid grabbing neck *Tongue on roof of mouth http://www.youtube.com/watch?v=EfJZQw8aAAk&feature=relmfu
2. Rocking Bridge (Hold 5s) *Full ROM *2B’s *Squeeze shoulder blades at top *Change hand position to make easier on shoulder and wrists
3. Supine Trunk Rotation *Start in supine position with arms to the sides anchoring upper body *Rotate knees to right and left *Extend legs to make harder *3B’s
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts *Goal is not speed here
1. Bear Hug Staggered Stance Squats (5 each side) *Shoulders back & down- squeeze shoulder blades *Hinge from hip *Lift heel *educate about # 2
2. Side Lying One Arm Push-Ups (5 each side) *Lock shoulders back & down *Elbows in *Get full extension of elbow *Keep hand close to chest *3B’s *educate about #3
3. Alternating Side Lunges *Hinge from hip *Get as low as possible with glutes on lunge side *Other leg is straight *Similar movement as #6
*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 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. Plate/DB/KB Split Stance One Arm Row (20s each side) *Keep back foot on ground and externally rotate foot for balance *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip *2B’s *USE DB’s at Studio- Set order in clockwise model
2. SB Bear Hug Staggered Stance Squats (20s each side) *Lift back heel *See video of foot position here: http://www.youtube.com/watch?v=tyIzyzfhWuw *Stay tight *Shoulders back & down- squeeze shoulder blades *Lift back heel *2B’s
3. Side Lying One Arm Push-Ups (20s each side): http://www.youtube.com/watch?v=1mwMH6LDzzk *Lock shoulders back & down *Elbows in *Get full extension of elbow *Keep hand close to chest *3B’s
4. TRX One Leg Squat (20s each side) *Start with feet together *Sit as low as possible – lead with hips *2B’s
5. Battle Ropes: Alternating Waves with Lateral Shuffle *Shuffle right to left a few steps *Do your best to keep arms straight *Lock shoulders back & down *Hinge from hips *2B’s *Stay low *Perform outside at Studio
6. Side Step-Ups (20s each side) *Keep one foot on step/matt and drive it into step/matt *Knee in line with 2nd toe *Barely touch other leg to ground *2B’s *Perform outside at Studio-Use big/small tires
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks *Toes up *3B’s
2) Dead Man’s Floppee Burpee *Start with feet wide and keep wide throughout movement *Touch belly and extend arms up as in dead man chalk outline*No push-up *Lock shoulders back & down *3 B’s
3) High Knee Run -Red Light- Green Light *Coach says green light and boot camper performs high knees, red light + easy jog *Toes up *3B’s
4) Jump, Twist & Touch: http://www.youtube.com/watch?v=nJnH82h1CFo&feature=related *Get low *2B’s
5) High Knee Run*Opp. Arm & Leg *Toes up *Drive foot into ground *3B’s
6) Cardio of choice- Lets see some hip movement 🙂
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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