Belmont Gym Boot Camp 1/18/13: Friday Fat Loss 6 Station Rotation

Belmont Gym Boot Camp 1/18/13: Friday Fat Loss 6 Station 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.    Bicycle Crunch *3B’s *Hands off to sides of the head- do not interlock hands behanid head *Move from core

2.    Rocking Bridge *On hands, lift hips to open chest, shoulders and biceps *Hold for 2s *Modify with regular bridge *Turn hands as needed to reduce stress to wrists

3.    Supine Alternating V UP *V-Ups for the advanced *Start w/arms overhead and legs straight *Crunch & reach towards one leg and repeat, alternating legs *Keep 3 B’s

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

1.       One Leg Squat (15s each leg) *Hinge from hip  *2B’s *educate about #1 below

2.       Dive Bombers *Shoulders back & down *Modify with knees as needed *Elbows in http://www.youtube.com/watch?v=66-v0AaANHk *2B’s *educate about #2 below

3.       Plate Single Leg Deadlift (15s Each) *Hinge from hip *Shoulders back & down *2B’s *educate about #3 below

*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 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you 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: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

PM (40s x 3 Sets):

1.     One Leg Bench Squat (20s Each) *Hinge from hip *Touch bench and explose up *2B’s

2.     Dive Bombers *Shoulders back & down *Modify with knees as needed *Elbows in http://www.youtube.com/watch?v=66-v0AaANHk *2B’s

3.     Plate Single Leg Deadlift (20s Each)*Hinge from hip *Shoulders back & down *Weight in hand as needed *Weight is on opp. side *2B’s

4.     Battle Ropes: Jumping Jacks (20s) –> Jumping Jacks (20s) *3B’s *Relax heels

5.     Fat Man Rows at Gymnastics Centers or TRX Rows (Pronated grip) *Bridge up *Shoulders back & down *Squeeze and hold for 4s

6.     MB Partner Chest Pass & MB Partner Slam (20s Each) *Do not slam ball on ground of spring loaded  gymnastics floor – find hard surface *3B’s

ARM (40s x 3 Sets):

1.    Hop Scotch with 1 Foot In Middle- Alt. Foot *two feet out- one foot in

2.    Whacky Jacks http://www.youtube.com/watch?v=llWk2RYkc7E

3.    Nordic Track

4.    Monkey Jumps *Start at bottom of squat with arms hanging straight down and jump twice to right and twice to left. Arms hang the whole time.

5.    Speed Skater *Hands behind back

6.    Spidercrawl *Like a bear crawl but keep but low with elbows slighlty bent *Opp. arm & leg

*Perform additional sprints if time permits

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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