Boot Camp San Mateo Athletic Club 9/27/14: Saturday 30 Minute Fat Burner Challenge
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
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Mountain Climber (Slow) *Push hands into ground to extend upper back *Corkscrew elbows *Shoulders back and down *3B’s *Knees barely off ground *Educate about core here (how this plank position is important for all movements below, but especially burpee)
2. Rocking Bridge (on hands and feet) *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s *Turn hands to reduce stress to wrists *Keep hips level *2B’s
3. Prone Cobra *Lift upper body *Look straight down *Externally rotate thumbs to sky *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s
Phase 3: None *Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. Each camper should be working with a partner. Avoid putting all beginners together.
They can get water at any time on their own.
Perform the following 9 exercises as fast as possible with good form for 30 minutes. Modify the number of reps as needed.Jog/Sprint To Each Station.
1. Cardio: 2 Min (Run outside through front door only if dry or run back & forth across red carpet, Walk or Jump Rope)
2. Walking Low Lunge: 15 Total Steps *Stay as low as possible – visualize a low ceiling *Keep 3 B’s *Start in kneeling position on ground and drag back foot to stay low *This exercise is really for the advanced- normal forward lunges or walking lunges for most of the class
3. Swiss Ball Plate/DB Press: 15 *Elbows In. *Keeps hips up in bridge. *Shoulders back & down *3B’s *Monkey Bar Room
4. Cardio: Rip Trainer Pitchfork: 15 each side *Low to high *Lead arm is either straight or bent *Hinge from hips *See video: http://www.youtube.com/watch?v=OdSnfxkqVSA
5. Squat Thrust with Squat Hold : 15 *Stay in the squat after the tuck and hold for 2s-flat back *Hinge from hip *Do not come up and jump *Keep heels on ground *No push-up
6. Equalizer Row: 15 *Shoulders back & down *Tuck chin
7. Cardio: 2 Min: Bike
8. Battle Ropes: Jumping Jacks with Ropes: 15 *Shoulders back & down *Keep core engaged
9. Battle Ropes: Squats with Double Waves: 15 Squats with as many double waves as possible while squatting) *Shoulders back & down *Keep core engaged *Hinge Hips *2B’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
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