Boot Camp San Carlos Personal Training 9/29/14: Body Weight 6 Station Total Body 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 total sets for Phase 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Plank Saw *Shift body forward and back as far as possible onto toes and heels *3B’s *Lock shoulders back & down
2. Walking Crab Forward & Back: *On all 4’s with hips raised 1” off the ground *Walk forward & backwards w/ opp. arm & leg slowly *Keep shoulders back & down *Position wrists to side to make it easier
3. Supine Bicycle Crunch *Educate about core stability here -breathing and 3 B’s (Belly, Butt, Bladder) *Bring legs lower to make harder *Start with fingers outside eyebrows *Knee to opp. elbow *Move from core
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 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, 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, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. MB Single Leg Deadlifts (2 sets per side) *Make sure non-working leg is bent the whole time at 90 degrees *Squeeze butt at top-hold for 2 s *Core tight *Squeeze ball to stabilize core *Shoulders back & down *Squeeze shoulder blades *Hinge from hip *3B’s *Flat back *Studio: Monkey Bar Room
2. Swiss Ball Push-Ups *Feet on Ball *Increase intensity by lifting one leg- alt *3B’s *Lock shoulders back & down *Elbows In
3. SB Walking Lunge *Hold SB any way you like while lunging *Drive foot into ground to get out of lunge *Keep 3 B’s
4. Equalizer Triceps Extensions *Start with elbows bent under hands while on knees *Extend elbows without moving hips-keep tucked *Move knees forward to make easier – keep butt tucked and bring knees back to make harder *Hold extension at top of movement and squeeze *Go to knees as needed *3B’s
5. TRX Wide Rows or Rope Climbs *Lock shoulders back & down *Squeeze shoulder blades with Row and hold at top of movement *3B’s *To make rope climb easier stay in bridge positionà go up and down and keep tension on muscles
6. Prisoner Squats *Work on speed if mechanics are good *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low *2B’s
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1) Jumping Jacks with Leg Cross-Over *Keep 3 B’s
2) High Knee Run w/Red Light-Green Light *Coach cues campers to go fast on green light and slow on red light *Toes up *3B’s
3) High Knee Cross Over Skips *Bring knee to opp. hip *Toes up *3B’s
4) Lateral Shuffle w/non-Verbal Cues *Coach cues campers to go right or left by using hand signals instead of verbal cues
5) Forward BackJacks *Toes up *Arms do normal jumping jump action and feet do jumping split squat action *Jump for quickness, not power*3B’s
6) Cardio of choice *Show me your best dance moves 🙂
*Reduce 4th set of cardio as needed for time
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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