Boot Camp San Mateo Group Fitness Training 2/3/14: 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. 4 Point Tuck with Opp. Arm & Leg Rotation *Start on all 4’s with 3B’s– extend right arm and left leg and rotate spine to increase romàlook at hand in air and bring thumb towards midline of body (relax upper traps)àgo back to center and bring right elbow to left kneeàrepeat (30s each side- on 2nd round do other side)
2. Dancing Crab *In bridge position (butt only 1” off ground) on hands with feet under knees *Reach with hand to opp. foot as leg extends in the air *Shoulders back & down *Modify with basic bridge
3. Supine Hip Opener Crunch *Start with 3 B’s, legs extended in air with toes flexed, arms overheadàCrunch and reach towards toes and open legs at same timeàgo back to startàrepeat
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 40s intervals and follow with Active Rest Movement (ARM) for 40s 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: 40s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (40s x 4 Sets):
1. Step-Ups with Arm Drive (20s each side) *Barely touch back foot so all weight is on front foot on step *Forward bend from hip in sprinter position *3B’s *Explode into ground
2. DB/Plate One Arm Row *Lock *Find stable position –up to camper *Shoulders back & down *Squeeze shoulder blades at end rom *2B’s *Hinge from hip
3. Cross-Over Lunge (20s each side) *Hands on hips-keep hips stable *Bring trail leg in back and side of other leg like a curtsey *Keep shoulders back & down & 3 B’s *Avoid going too far to side – drop straight down with trail leg *Knee in line with second toe
4. MB Push-Ups (20s each side) *Roll ball back and forth-alternating sides *Hand should be on top of ball and below shoulder *Shoulders back & down *3 B’s *Wide feet
5. One Leg Squats with Arms & Leg Extended (20s each side) http://www.youtube.com/watch?v=FqmYSjE6C2Y *2 B’s *Push into ground *Hold onto something to make easier
6. MB Standing Reverse Wood Chops with Weight Shift (20s each side) *Cue knee to shoulder diagonal movement *Move from core *2B’s *Extend arms *Keep feet anchored to ground
ARM (40s x 4 Sets):
1) One Foot Lateral Hop (20s each leg) *1 foot jumping right to left *Relax heels *3B’s
2) High Knee Run with Arms Straight *Touch knees to hands *Toes up *Relax heels *3B’s
3) Forward-Forward-Back-Back *Lead with different foot every 15s *Visualize going forwards into two squares and backwards into 2 squares *Relax heels *3B’s
4) Lateral Step with Opp. Hand to Foot *Stay low and keep wide squat position the entire 30s *Quick hand to foot switch *2B’s
5) Forward-Back Frog Jumps *2B’s *Hinge from hips *Explode up *Wide feet *2B’s
6) Wide Mountain Climbers *Wide feet *Shoulders back & down *3 B’s *Stay low
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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