Belmont Boot Camp 4/20/13: Saturday Morning 6 Station Fat Loss Rotation

Belmont Boot Camp 4/20/13: Saturday Morning 6 Station Fat Loss Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Prone Plank with Alternating Hip Extension *Keep 3 B’s (Engage belly, butt & bladder) *Squeeze butt with each rep and hold for 2s *Look down *Shoulders back & down *Educate here about core stability

2.     Prone Modified Superman *Start with arms overhead with relaxed shouldersà bring elbows to back pockets while lifting thighs and chest off ground *Hold for 3s and repeat *Toes to nose *Lock shoulders back & down- squeeze shoulder

3.     Supine Hip Opener Crunch *Start in supine position with arms overhead, 3B’s, hips flexed at 90 with legs extended, crunch up and reach through legs as the legs open *Legs come together while going back to start positionhttps://brienshamp.com/2012/06/25/boot-camp-fitness-san-carlos-61912-21-day-bikini-body-core-cardio-workout/ (start of video has the hip opener) *Tongue on roof of mouth

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is not speed here

1.     Split Squats (15s each side) *Shoulders back & down- squeeze shoulder blades *educate about #6

2.     Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s *educate about #3

3.     Stationary Side Squats *Start with feet together *Step to left with left foot, hinge from hips to squat and bring arms up, step back to right with left foot, bringing feet back together as you come up from squat and then repeat on other side *educate about #2

*Coaches Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, Coaches can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.  

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

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

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

PM (30s x 3  Sets):

1.     SB Bent Over Rows *Lock shoulders back & down- squeeze shoulder blades and hold for 2 s *Elbows in *Hinge from hip

2.     Lateral Walking Squat (15s each direction) *Start with feet together *Step to left with left foot, hinge from hips to squat and bring arms up, as you come up from squat bring right foot to left, and repeat for 15 and switch to other side *2B’s *Go as deep as possible *Hold MB/KB to increase intensity

3.     Glider In & Out Push-Ups *Hands are on gliders *During the descent of push-up hands go out and as you go up hands go in  *3B’s *Modify on knees or just a push up hold or plank *Lock shoulders back & down *Elbows in

4.     TRX Squat Press (AKA TRX Supermans) *Start in standing position holding TRX in front of you, squat down and come out of squat pressing TRX up overhead like flying *Finish with arms extended and on toes *Hold for 2 s at the top *3B’s *Lock shoulders back & down *Hinge from hips into squat   http://www.youtube.com/watch?v=0m1yMf-MG_c

5.     Battle Ropes: Horizontal In & Out Waves *Do your best to keep arms straight – similar to a chest fly/reverse fly movement *Lock shoulders back & down *Hinge from hips *2B’s *Put ropes outside at studio- (see the anchors in the fence)

6.     Alternating Split Squats *Stay tight  *3B’s *Lock shoulders back & down- squeeze shoulder blades *Goal is to land in same place *Modify by reducing speed decreasing or range of motion

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Burpees *No push-up *Lock shoulders back & down *3 B’s

2)    Run in place with wide feet *Coach says right or left and boot camper balances on that foot *Toes up *3 B’s

3)      Forward-Back Jumps *Visualize jumping front to back over a line  *Stay Tight  *Toes up *3 B’s

4)    Lateral Shuffle *Shuffle two steps right two steps left *2 B’s

5)    Wide Mtn. Climbers *Push-up position with wide feet *Lock shoulders back & down *3 B’s

6)    Low Skips *Opp. Arm & Leg *Toes up *3 B’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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