Burlingame Trainer Boot Camp 8/17/12: Bodyweight 6 Station Total Body Workout

1.    Supine Vertical Scissors *Educate about core stability here -breathing and 3 B’s (Belly, Butt, Bladder) *Bring legs lower to make harder *Crunch upper body  to make harder *Count 1-2-3-1, etc. as a group for 30s *Bring the energy!

2.    Dancing Crab: *On all 4’s in bridge position with hips–> extend hips and squeeze butt as you reach with right hand to left foot–> bring hips down a little and repeat on opposite side *Relax shoulders

3.    Prone Prisoner Cobra *Chest up-Lock Shoulders back & down *Squeeze shoulder blades *Hold for 2s at top *Legs relaxed

1.    Prisoner Squats with Back Lunge *Hold squat and step back- alternate legs *Hinge from hip *Shoulders back & down *Squeeze shoulder blades

2.    Push-Up Hold with 1 One Arm Rotation *Hold plank position and keep core tight *Wide feet *Lock shoulders back & down *Elbows In  *Alternate sides *Look at hand in the air and get neck rotation and a good chest stretch *Squeeze shoulder blades at end of movement

3.    Prisoner Sumo Good Mornings  *Wide feet *Hinge from the hip  *Shoulders back & down *Squeeze shoulder blades *Hold at top and squeeze butt for 2s 

1.    Prisoner Squats *Squeeze butt for 2 s at the top of movement *Down slow and explode up *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low

2.    Hindu Push-Ups  *Start in push up position and lead with head, nose and chin in scooping motion–>hold cobra position and go back to downward dog *Lock shoulders back & down *Elbows In *Hinge from the hip

3.    Single Leg Deadlifts (15s per side) *Squeeze butt at top-hold for 2 s *Core tight *Load to increase intensity *Shoulders back & down *Squeeze shoulder blades *Reach towards the ground

4.    Inverted Rows (AKA Fat Man Rows) or TRX Rows or Partner Pull-Ups *Lock shoulders back & down **Squeeze shoulder blades

5.    Walking Sprinter Lunge *Opposite arm & leg *Drive foot into ground to get out of lunge *Keep 3 B’s

6.    Prone Plank Triceps Extensions *Start in plank position and extend elbows *Hold extension at top of movement and squeeze *Go to knees as needed

1)    Burpees *Explode up *Keep 3 B’s *Maintain plank

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

3)    Frog Jumps *Toes up *Reach high to the sky *Explode up

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 Back Jacks  *Toes up *Arms do normal jumping jump action and feet do jumping split squat action *Jump for quickness, not power

6)    Cardio of choice *Show me your best dance moves 🙂

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.