Belmont Fat Loss Boot Camp 11/30/12: Strength 8 Fat Loss Circuit

Belmont Fat Loss Boot Camp 11/30/12: Strength 8 Fat Loss Circuit

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 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.     Plank *Educate about core stability needed for success in WOD

2.     Prisoner Cobra Hold *Squeeze shoulder blades

3.     Rocking Supine Chop *Close feet *Educate about deck squats below

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 blood flow, not max efforts

1.     Squat with Bear Hug *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Educate about #2 below

2.     Push-Ups  *Shoulders back & down *Elbows in *Educate about #5 below

3.     One Leg Squat *Alt. sides *Feet together to start *Educate about #6 below

*Review WOD below during 2^nd round of Phase 2 & 3 above. 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 8 exercises for 8 reps each as fast as possible for 30 minutes. Count number of rounds.

Strength 8- The goal of this workout is to test your strength. Load the weight as much as you can tolerate for 8 reps with good form. Perform in any order.

1.    Plate Floor Press-8 *Lock shoulders back & down *Add the weight and make it tough for 8-partner can add manual resistance as needed *Elbows In

2.    SB Bear Hug Squat *Hold as much weight as possible for 8 reps with good form *Get as low as possible

3.   SB/MB Burpees

4.    Fat Man Rows-8 *Make it tough *Elevate feet as tolerated

5.    Glider Pike Push-Up-8 *Stay Tight

6.    One Leg Box Squat-8 each*Get as low as possible with box *Touch butt & go

7.    Deck Squats: 8 *Use mat to assist as needed

8.    Hanging Rope (from ceiling): Supine/Seated One Arm Row with Rotation: 8 each side *Elbow in  *Legs help the arms as needed

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.

Try San Carlos Gym Personal Trainer Boot Camp for Only $29 for 3 Sessions: www.SFBAYBOOTCAMP.COM