Boot Camp Belmont Personal Training 11/7/14: Holiday Transformation Day 32: Fat Loss Challenge Workout

Boot Camp Belmont Personal Training 11/7/14: Holiday Transformation Day 32: Fat Loss Challenge 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)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Cross Over Mountain Climbers *Knee to opp. wrist *Knees barely off ground *Move from core *Shoulders back & down- squeeze shoulder blades *3B’s

2.     Side Lying Groin Plank (RT) *Bottom leg on top leg so top leg holds body weight up *Modify with bottom leg on ground *Shoulders back & down- squeeze shoulder blades *3B’s *Head back *Stack hips

3.     Side Lying Groin Plank (LT) *Bottom leg on top leg so top leg holds body weight up *Modify with bottom leg on ground *Shoulders back & down- squeeze shoulder blades *3B’s *Head back *Stack hips

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. Have campers partner up and motivate and help each other. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform 3 rounds of the following exercises for time. Keep good form throughout exercises. Campers can mix up movements below as needed.Complete all reps before moving on to next exercise.

Round 1:
3 laps at San Mateo Gymnastics & Peninsula (approx 400m) *Studio: Run/Fast walk back & forth on 1 -2 lanes of red carpet for 2 min or run around perimeter or 2 Min Cardio (Bike, Jog in Place, Jacks)

30 Box Jumps *Start and end with arms up in air- straight arms *Adjust height so posture is good OR 30 Body Weight Squats (get low on squats-attempt to touch big medicine balls) *Hinge from hips *2B’s

30 Walking Runners Lunges (30 per side) OR 30 Step-ups (on each side) *Adjust step height so posture is good *3B’s *Shoulders back & down

30 Ball Push-ups *Feet on Ball OR Regular Push-Ups *3B’s *Shoulders back & down *Elbows in

30 Combo crunches (30 per side) *Lying supine with legs straight and arms straight overheadà flex right knee while simultaneously crunching up and reach towards right foot, relax to start and repeat on other side *Tongue on roof of mouth *Look at abdomen

30 Equalizer Rows or Pull-Ups *3B’s *Shoulders back & down

30 Squat Thrusts with In-Out *No push-up *3B’s *Shoulders back & down

30 Swiss Ball Back Extensions *Use the highest object available so feet hang off object (generally swiss balls are not high enough) *Wide feet- walk forwards as much as possible before fallingàflex spine forward and extend spine, repeat *2B’s *Shoulders back & down

Round 2:

3 laps at San Mateo Gymnastics & Peninsula (approx 400m) *Studio: Run/Fast walk back & forth on 1 -2 lanes of red carpet for 2 min or run around perimeter or 2 Min Cardio (Bike, Jog in Place, Jacks)

20 Walking Runners Lunges (20 per side) OR 20 Step-Ups (on each side)

20 Ball Push-ups

20 Combo Crunches (20 per side)

20 Equalizer Rows or Pull-Ups

20 Squat Thrusts with In-Out *No push-up

20 Swiss Ball Back Extensions

Round 3

3 laps at San Mateo Gymnastics & Peninsula (approx 400m) *Studio: Run/Fast walk back & forth on 1 -2 lanes of red carpet for 2 min or run around perimeter or 2 Min Cardio (Bike, Jog in Place, Jacks)

10 Walking Runners Lunges (10 per side) 10 Step-ups (on each side)

10 Ball Push-ups

10 Combo Crunches (10 per side)

10 Equalizer Rows or Pull-Ups

10 Squat Thrusts with In-Out *No push-up

10 Swiss Ball Back Extensions

*While advanced campers are waiting- have them do additional aerobic laps (conversational intensity)

If time: Team Running Drill (5 Min)- 4 Cone Line Drill (AKA Suicides) *Group boot campers into 3 per group *Keep feet moving while resting or Army Sprints *Line up tight and have the person in back sprint to the front of line (best done outside)

 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.