Boot Camp Foster City Group Fitness Training 1/6/14: 6 Station Fat Loss 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 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 Curl Up *Control lowering of movement *Curl pelvis *3 B’s
2. Bridges with Toes up (on heels) *Feet under knees *Educate about Glider Leg Curl in WOD *3B’s
3. Push-Up Hold with Spiderman *Bring knee to elbow *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s *Educate about #2 in WOD
Perform 5 Minute Burpee Challenge after Core *Official Burpee is now touching the chest to ground.
*Campers need to write number next to their name and get them to push if they can. I will need their numbers for the challenge. Tell those who are in need of modification not to overdue on this.
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*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
PM (30s x 3 Sets):
1. SB Bear Hug Squat *Hinge from hip *Squeeze shoulder blades *2B’s
2. Spiderman Push-Ups *Bring knee to elbow and lower into push-up *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s
3. Walking Backwards Lunges with Arm Raise *3B’s *Keep tuck
4. Battle Ropes: Double Wave *Hinge from hips *2B’s
5. Reverse Grip Pull-Ups *3B’s
6. Glider/Swiss Ball Leg Curls *3B’s
ARM (30s x 3 Sets):
*Perform one movement after the other in a circuit
1. Monkey Jumps *Start in low squat with finger tips on the floor and arms hanging like a monkey–> jump laterally 2x to right and 2x to left *Shoulders back & down- Lock *Hinge from hip *2B’s
2. Jumping Jacks *Heels barely off the ground *3B’s
3. Red Light- Green Light: High Knee Run *Land on ball of the foot with toes up *Drive arms back-arms help the legs go faster
4. Star Jacks *3B’s
5. Irish Dancers *Standing–> bring right foot to left hand and alternate with left foot to right hand- the hand and food should meet around mid- thigh. Do as fast as possible (like a jumping leg cradle)
6. High Knee Skip with Twist *Land on ball of the foot with toes up *3B’s *Move from core
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 Boot Camp Foster City Group Fitness Training 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
