Belmont Gym Trainer Boot Camp 4/15/13: Tax Day 6 Station Fat Loss Workout
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
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Bicycle Crunch *Educate here about core stability *Avoid grabbing neck *Tongue on roof of mouth *Move from core*3B’s *Look at abdomen, not up!
2. Supine Bridge with Straight Leg Raise (15s each side) *Get a good hamstring/calf stretch *Keep hips level *Toes up *Full ROM*3B’s
3. Prone Aquaman *Lift opp. arm and leg off ground *Shoulders back & down *Shoulders relaxed *Look down *2B’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) *Goal is not speed here
1. Squats *Shoulders back & down- squeeze shoulder blades *Hinge from hip *Educate about #4
2. Push-Up Hold with Tuck *Bring knees to chest with jump and back to start position *Educate about #6 *Shoulders back & down *Elbows in *Hold plank for 2s *3B’s
3. Alternating Single Leg Deadlifts *2B’s *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *Educate about #2 *Use this as the modification exercise for #2
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd 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, 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (30s x 3 Sets):
1. Rope Climb or Battle Rope Tug of War *Two people share rope-one on each end of rope for tug of war *Shoulders back & down *There may be more people than ropes in each group so put the extras in a tug of war. *Rotate the tug of war so everyone does it 1 set *Split stance * Stay low *Hips back *2B’s *Do tug of war on turf at Studio
2. Plate/DB/SB Wide Good Mornings *Weight at chest or higher as needed *Hinge from hips *Shoulders back & down *Squeeze shoulder blades *Feet in sumo position *2B’s
3. Matt Push *Stay low and drive backwards with feet to move forwards *Keep back flat *Core tight *2B’s *Use Big Med Ball at Studio-two people share ball and push into ball from both sides *Can also do mtn. climber with hands on ball* *Maybe able to push Reebok steps or slide boards or push with hands on gliders
4. TRX Squats (15s) àTRX Squat Jumps (15s) *Hinge from hips *Shoulders back & down *Squeeze shoulder blades *2B’s *Keep feet hip width
5. Inverted (Fat Man) Row *Squeeze shoulder blades and hold for 3s *Shoulders back & down *Tuck chin *Hips up into bridge *Equalizers at studio-use hips to help upper body
6. Swiss Ball/Glider Jack Knife Push-Up *Lock *2B’s *Keep head in alignment with spine
ARM (30s x 3 Sets):
*Perform one movement after the other in a circuit
1. Fast feet with Squat *Coach calls squat and everyone drops into squat *Hinge from hips *2B’s
2. Down Upà Long Jump *Start on belly and stand up and perform long jump *Not a push-up *Lock shoulders back & down *3 B’s
3. Partner Mirror Cardio Drill (New leader each set. Whatever leader does partner mirrors.)
4. Star Jumps *Straight arms & legs *Toes up *3B’s
5. Front to Back Jacks *Feet go forward and back vs side to side and arms perform same pattern
6. Cardio of choice
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 3 Sessions of Belmont Gym Trainer Boot Camp for Only $29: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
