Past Similar Workout Video: https://brienshamp.com/2013/09/24/fitness-training-san-carlos-boot-camp-92313-killer-6-station-fat-loss-rotation/
4 Phase Warm-Up:
Phase 1: Breathing Squats
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while performing breathing squats: Start by standing with feet shoulder width and everted. Initiate breathing with belly (let it fall) > rib cage and then chest, instead of initiating with chest > hinge from hips and lower hips to ground while exhaling* > inhale as you stand upright repeat *This is opp. of our normal breathing for loaded squats- this is like a ZEN squat *Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls) > 3 s hold > 5 s exhale and draw belly in towards spine) * As they continue to breathe, squat and relax, they should feel their hips lowering, heels going closer to the ground and hips opening.
Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 3: Core (Alternate the following movements for 45s in a circuit with a 10s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
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 *Feel stretch in hip flexors, contraction in hams & glutes
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 *Entire backside is working, front side is stretching
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 position https://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 *Toes to nose
Phase 5: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 & 4 as needed. Assign campers stations for the WOD below. After Phase 4 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 4 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, 8 sets, 30s transition time after all 8 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. SB Bent Over Rows/Squat Thrust *Perform Bent Over Row > Follow with Squat Thrust (push-up hold position *Very important not to drop hips) > Repeat *Lock shoulders back & down- squeeze shoulder blades and hold for 2 s *Elbows in *Hinge from hip *Flat back *3B’s *Please educate campers to lift chest and stick out butt prior to performing row *Slower is better to reduce likelihood of injuries *Studio: Perform with SB in Monkey Bar Room
2. Lateral Band Walk Squat (15s each direction) *Start with feet together with band around ankles *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
3. Glider In & Out Push-Ups *Hands are on gliders *During the descent of push-up hands go out (no more than shoulder width) 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. Battle Ropes: Big Circles with Squats (External Rotation) *Perform circle at the same time as descent of squat *Video: http://www.youtube.com/watch?v=5j1Dop-GrPI *Lock shoulders back & down *Hinge from hips *2B’s
5. TRX Squat Press (AKA TRX Supermans) *Start in standing position holding TRX in front of chest like a chest press, 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
6. Prisoner Walking Lunges *Stay tight *3B’s *Lock shoulders back & down- squeeze shoulder blades *Bigger the step easier it is on the knees
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Run in place with wide feet *Coach says right or left and boot camper balances on that foot for 1 sec and goes back to run *Toes up *3 B’s
2) Forward-Back Jumps *Visualize jumping front to back over a line *Stay Tight *Toes up- relax heels *3 B’s
3) Run in place with eyes closed *Coach says green (fast feet) or red (slow) *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 *Knees barely off ground
6) Run in place with 180 degree rotation *Coach says “switch” and campers turn 180 degrees ASAP *Toes up*3 B’s
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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