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.
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):
- 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
- 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
- TRX One Arm Row with Rotation (20s each side) *Maintain great posture – Lock *Relax shoulders *Squeeze for 2 s at top of motion
- 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
- Equalizer Over Under *Use only one equalizer (20s each way)
- 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.
Try the 6 Week Transformation Program at Boot Camp San Carlos Personal Training Only $154: 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 Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos 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
