Boot Camp San Carlos Personal Training 10/31/14: Holiday Transformation Day 26- Halloween 6 Station Rotation

Boot Camp San Carlos Personal Training 10/31/14: Holiday Transformation Day 26- Halloween 6 Station Rotation

Spring Fever 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, 6 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 40s in a circuit with a 5s transition for 2 Sets

1.    Supine Lower Ab Corkscrew *Hands under tailbone *Legs together with straight legs (Circle to rightà circle to leftàrepeat) *3 B’s *Lower legs or make circle bigger to increase intensity *3B’s

2.    Dancing Crab with Bridge *Bridge position on hands and feet- turn hands out *Lock! *Reach hand towards opposite foot *Drop hips after each rep and lift again.

3.    Prone T Superman *Hold for 5s *Squeeze everything *Relax everything

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 and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

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. MB Prone One Arm Push-Ups (Alt. Sides) *Hand on top of MB and under shoulder  *Roll MB to other hand after push-up to make easier *Wide feet *Keep shoulders back & down *Corkscrew elbows  *Modify with just a ball push from right to left hand
  2. Squat Hold with Reverse Lunge  (Alternate Sides) *Hold MB/SB to increase intensity or go lower *Hinge from hip *Move from core as you step back into lunge *Shoulders back & down *2B’s
  3. TRX One Arm Row with Rotation (20s each side) *Maintain great posture – Lock *Relax shoulders *Squeeze for 2 s at top of motion
  4. MB Wall Total Body Explosive Put (20s each side) *Throw the ball to wall with everything youv’e got *Use Legs–>Trunk and Then Arms *Keep elbows up *MB should be shoulder height *Use 8-15 lb MB’s http://www.youtube.com/watch?v=BkiS0gTFNUw  
  5. Equalizer Over Under *Use only one equalizer (20s each way)
  6. Single Leg Squat (20s each side) *Hold onto something and get as low as possible with butt *Hinge from hips *2B’s

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Fast Run In Place *Drive arms *Stay tall

2)    Frog Jumps *Feet  wide *Touch ground and explode up with ankles, knees and hip extension *Reach for the sky and explode up *Modify with squat onto toes instead of jumping

3)    Standing Mountain Climbers *Opp. arm & leg *3B’s

4)    Squat with Side Step *Opp. hand to foot *Stay in squat position *Cue campers to always keep one foot on a line and to keep switching *2B’s

5)    Lateral Hops (20s each side) *A hop is one leg, a jump is done with two legs *Hop over a line with 1 foot *Use matt to soften load-Easier on the joints- Harder on the muscles

6)    Mirror Partner Thriller Drill (20s each leading) *One partner leads the other in a cardio mirror drill in monster like fashion (its Halloween :))

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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