Fitness Boot Camp San Mateo Weight Loss 11/10/14: Holiday Transformation Day 34: Fat Loss Circuit
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Keep mobility warm-up to no more than 5 min given the wod is 36 min. Phase 2 is 5 min. Mike…shorten phase 2 to 3 min
Phase 2: As a Group: Perform exercises below for 5 minutes as fast as possible with good mechanics. Rest as needed. (Coach reviews overview of WOD during Phase 2)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- 6 Body Weight Squats *Get lower each set *Hinge from hips *2B’s
- 6 Inch Worms (hold push-up position for 5 s) *3B’s *Lock
- 6 Sit-Up Chops (Chop Right & Left- 6 Total) *3B’s *Look at abdomen *Tongue on roof
Phase 3: Rest 1 minute – Go over WOD below and organize as needed
There are 3 circuits with 3 exercises in each circuit. Organize the groups so there are 3 groups in each circuit, all doing a different exercise (for large groups). Place all the weights/SB’s in the middle of the circuit, so campers can grab things quickly. No need to organize. Campers perform each exercise for 30 seconds and move to the next exercise in the circuit with 10s rest. Perform each 2 minute circuit 6x (18 total sets) before moving to the next circuit. Rest 1 minute between each circuit.
Set timer for the following: 30s- Work 10s- Rest 18 Sets
Lower Body Circuit #1 (2 min/round x6) *12 min total
- 30 sec Split Jump Lunges (alternate legs) *Modify as needed by going slower or doing back lunge*Hinge from hip to improve balance *Balance is the key here! *3B’s
- 10s rest
- 30 sec Lateral Lunges ( alternating sides) *2B’s *Hinge from hip *Get low with lead glute
- 10s rest
- 30 sec Prisoner Squat Jumps *2B’s *Hinge from hip *Feet hip width
- 10s rest
Upper Body Circuit #2 (2 min/round x6) *12 min total
- 30 sec Plate/SB/KB Bent Over Rows *Squeeze shoulder blades and hold for 2s *2B’s *Hinge from hip *Elbows in *Studio: Monkey Bar Room if space is needed
- 10s rest
- 30 sec Equalizer Close Grip Push-ups *3B’s *Shoulders back & down *Elbows in
- 10s rest
- 30 sec Plate/KB/SB Sumo Deadlift *Keep legs straight *2B’s *Hinge from hip *Wide feet *Modify with single keg deadlift for those with back issues*Studio: Monkey Bar Room if space is needed
- 10s rest
Core Circuit #3 (2 min/round x6) *12 min total
- 30 sec Elbow Plank Jacks (legs go in & out) *3B’s *Shoulders back & down
- 10s rest
- 30 sec Glider Roll Out *Place hands under shoulders, push gliders into ground and engage lats *Move from hips *3B’s *Shoulders back & down
- 10s rest
- 30 sec Bench Crunch *2B’s *Shoulders back & down
- 10s rest
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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