Boot Camp San Carlos Personal Training 10/3/14: – Spartan 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 Phase 2
*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
1. 
Plank *Stay tight – 3 B’s *Shoulders back & down
2. Side Lying Hip Ad (LT) *Bottom leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
3. Side Lying Hip Ab (RT) *Top leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
4. Side Lying Hip Ad (RT) *Bottom leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
5. Side Lying Hip Ab (LT) *Top leg goes up & down *Stay tight – 3 B’s *Shoulders back & down- squeeze shoulder blades
6. Oblique Crunches *Basic Crunch with Rotation *3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
This is a non-stop 35 minute workout. Participants can go at their own speed and work with a partner. Campers should start at different stations to spread the group out. For the Walk/Jog/Sprint go for approximately 30s (make this a challenging sprint). Harbor Studio Campers can ride the bike or run/walk inside back and forth from wall to wall. Within the 35 min get in 3-5 rounds of the exercises below. At the 25 minute mark if campers are not on round 3 cut the cardio.
1. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
2. Equalizer Push-Ups: 15 *Stay tight – 3 B’s *Shoulders back & down *Elbows in *Widen feet to make easier *Studio: Perform in Monkey Bar Room
3. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
4. Battle Ropes-Alternating Waves:15 each hand *Shoulders back & down *Elbows in *3B’s *Hinge from hip
5. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
6. MB Wall Ball: 15 *Go low with squat and throw MB against wall/target *2B’s *Hinge from hips
7. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
8. Prisoner Split Squats:15 each *Can add sandbag/plate *3B’s
9. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
10. Pull-Ups: 15 *3 B’s *Shoulders back & down *Modify with TRX Rows
11. Walk/Jog/Sprint: 30s or 1 lap at SMGC *Add MB/SB as tolerated
12. Glider Truck Push (Hands on Gliders): 15 Each Side *Knees barely off ground *Shoulders back & down *3B’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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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