San Mateo Boot Camp Personal Training 2/17/14: Lose Belly Fat with this 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 sets for Phase 2
Phase 2: Partner Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Bicycle Crunch *3B’s *Move from core *Avoid rotating head*Look at thighs
2. Supine Bridge w/ Straight Leg Raise *Get stretch with hamstrings *Alt. legs *Keep hips level *2B’s
3. Prone Butt Pincher *Squeeze butt *Open legs as wide as possible keeping feet together –> Lift legs off ground
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.
