Boot Camp Burlingame Health Club 12/20/14: Crazy-8 Fat Loss Circuit
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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. Plank with Hip AB/AD *3B’s
2. Prone Sea Turles http://bootcampideas.com/sea-turtles/ *Relax shoulders
3. Bicycle Crunch *Move from core *3B’s *Fingers to eyebrows
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 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 exercises as fast as possible for 35 minutes. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, campers yell out their round.
Crazy-8 Circuit:
1. Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks with hands to top. *Relax heels *3B’s *Increase intensity by using battle ropes
2. TRX Rows-15 *Shoulders back & down *3B’s
3. Walking Lunges Holding Sandbag or Heavy MB: 20 steps total (10 each) *Shoulders back & down *Squeeze shoulder blades *3B’s- Keep tuck of pelvis
4. Spiderman Glider Pushups or Modified Spiderman without push-up: 10 total (5 each side) http://www.youtube.com/watch?v=TPJSCntC77U*Glidersunder feet *Shoulders back & down *3B’s
5. High Knee Run: 50 total (25 on each side). *Focus on Arm Swing *Opp. Arm & Leg *Land on mid-foot -Toes Up *Shoulders back & down *3B’s
6. Band Monster Walk- 20 (10 each foot) *Get to 90 degrees *Shoulders back & down *2B’s *Hinge from hip *Increase intensity by holding MB
7. Deck Squats with Push-Up Hold: 10 reps total *No Push-Up *Perform Deck Squat –>Push-Up Hold–>Deck Squats, etc *Shoulders back & down *3B’s-avoid arch *Easiest way to get up from desk squat is to bend one knee and get up
8. Standing Pull & Rotate with Rope (New Rope on Wall): 20 each side *Pull fast *Feel feet connected to ground- shoulder width *Shoulders back & down *2B’s
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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