Boot Camp San Carlos Personal Training 10/27/14: Holiday Transformation Day 22: Metabolic Fat Loss Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Do mobility exercises for wrists
Phase 2: Review WOD below
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 120s work time, 0s rest, 6 sets
As a Group: Have your campers perform the following 4 exercises for 8 reps each of the 2 circuits below. They have 2 minutes to complete it. Set your gymboss/timer for every 2 minutes for them to restart and repeat. If your campers are getting too much rest have them do 9 reps of each. If they are not getting enough rest have them do 7 and etc. Complete 6 sets of 2 minutes.
Circuit #1:
· 8 Side Lying One Arm Push-Ups (each arm) *3B’s *Stack hips- people tend to rotate hips backwards *Keep forearm close to body *Shoulders back & down *Extend arm fully http://www.youtube.com/watch?v=cTJaQGR99pQ
· 8 Prisoner Split Squats Jumps (each leg) *3B’s *Shoulders back & down *Modify without jumps
· 8 DB/KB/Plate Bent Over Rows (each arm) *Wide feet *2B’s *Shoulders back & down *Squeeze shoulder blades *Make it a tough 8 reps, especially for the ladies
· 8 Cross Over Mountain Climbers (each leg) *3B’s *Shoulders back & down *Move from core *Knees barely off ground
After Circuit #1: ¼ Mile Run *Studio: 2 Min Cardio (Jog in place, Jacks, etc)
1-3 minutes Rest (Review Circuit #2 during this time)
Circuit #2:
· 8 Burpees *Hit chest to ground *3B’s
· 8 Pull-Ups or 8 Rope Climbs (each arm) or 8 Cargo Net Climbs (each arm) *3B’s
· 8 Prisoner Sumo Jump Squats *Wide feet *Toes out *2B’s *Get low with hips *Modify without jumps
· 8 Crab Walks (8 each arm and leg combos) *Butt 1”off ground *Shoulders back & down *Squeeze shoulder blades *2B’s
After Circuit #2: ¼ Mile Run *Studio: 2 Min Cardio (Jog in place, Jacks, etc)
2-3 minutes Rest (Review Tabata Finisher during this time)
As a Group Finisher: Have them perform the following Tabata’s. 20 sec of work and 10 seconds of recovery for 8 sets (4 minutes). Rest 30-60s between the two different exercises.
Tabata #1: Plank Jacks *Shoulders back & down *Keep core from sinking *3B’s
Tabata #2: Side Plank (4 sets each side) *3B’s *Shoulders back & down *Squeeze shoulder blades *Head straight *Increase intensity by doing leg raises with top leg *Lower intensity by crossing over top leg
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try the 6 Week Transformation Program at Boot Camp San Carlos Personal Training Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
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