Boot Camp San Mateo Group Fitness Training 1/13/14: 6 Station Fat Loss Rotation
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)
1. Quadruped with Knees off Ground (Stationary Bear Position) *Push hands into ground to extend upper back- lock shoulders back & down *Corkscrew elbows *Elbows in *Knee under hips *3 B’s
2. Rocking Bridges (Hold 3s)*On hands and feet *Hands turned opp. direction of feet to externally rotate shoulder as tolerated- turn hands towards feet as needed *Squeeze shoulder blades at top of movement *Feet under knees *3B’s
3. Prisoner Superman (Hold 3s) *Lift legs and torso off ground *Squeeze shoulder blades and butt at top
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 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/SB Wide Good Mornings *Modify with kneeling good mornings for those that need it *Hinge from hip- squeeze but and shoulder blades at top of movement *2B’s
2. Glider Jack Knife- Push-Ups *Feet on gliders *Modify with just jack knife*Push hands into ground to extend spine *Corkscrew elbows *Elbows in *Shoulders back & down- Lock *3B’s
3. Prisoner Split Squats (2 sets each side) *3B’s – keep tuck and weight shifted to back leg *Big step makes the movement easier on the knees *Squeeze shoulder blades
4. Battle Ropes: Standing Alternating Wave (right-left-right-left) *Hinge from hips *2B’s
5. Fat Man Rows *Use Equalizer as needed *Bring but down and up to make easier *Squeeze shoulder blades at top *3B’s
6. Squat Hold *Use Bosu or disc if tolerated – keep simple for beginners *Hinge from hip
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit
1. Fast Jog in place *Drive arms *2B’s
2. Jump Squats *Start and end with arms overhead *Hinge from hip
3. Lateral Step Right to Left *Athletic Position *Move 1 step right and 1 step left
4. Cross-Over Jumping Jacks *Heels barely off the ground *3B’s
5. Fast Butt Kicks with Opp. Arm & Leg *3B’s
6. Nordic Skier *Opp. arm & leg *Land on ball of the foot with toes up *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.
Try the 21 Day Rapid Fat Loss Program at Boot Camp San Mateo Group Fitness Training for Only $39: 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 Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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
