Past workout video: https://brienshamp.com/2013/08/15/personal-trainer-foster-city-boot-camp-81413-lose-belly-fat-with-this-6-station-rotation/
4 Phase Warm-Up:
Phase 1: Cat-Cow Position Breathing (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing while in cat-cow. Initiate breathing with belly (let it fall) > rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3s hold–> 5s exhale Do daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, TMJ, grinding of teeth, anxiety, scarcity, belly fat and more.
Phase 2: Stationary Foundation Mobility Training or Moving Dynamic Warm-up (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: Partner 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
- Partner Plank with High Five *In elbow plank position high five partner-opp. hand-alt *Push into partners hand and hold for 2s *3B’s *Widen feet to make harder *Lift collar bones 1” *educate about #5
- Partner Lower Ab Curl/Pelvic Lift *3 B’s *Partners anchor forearms- keep shoulders on ground *Emphasize controlling the movement down *Curl pelvis and attempt to touch each other’s feet at the top. *Increase intensity by keeping legs straight *For those with shoulder issues, be careful of grabbing arm and extending fully
- Partner Sit Up with High Five Opp. Hand *Push into partners hand and hold for 2s *3 B’s *Avoid coming all the way up and resting ab’s *Wide feet *Dig heels *Look down *Move close to each other *Tongue on roof of mouth
Phase 4: 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 3 above and 4 as needed and assign campers stations for the WOD below. After Phase 4 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 3 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 10s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM
PM (40s x 3 Sets):
- MB Partner Lunge (rt side 20s lt side 20s) *Make the MB’s challenging *3B’s *This is a forward lunge with a MB handoff *Move the ball around if partners are proficient *Lift collar bones 1”
- MB Partner Wheel Barrow (20s each) *Partner on ground needs to maintain a strong plank-avoid arch in back or back ext. *Keep shoulders back & down *Hands under shoulders *Standing partner holds leg and goes at speed of partner on the ground- SLOW! *Standing partner needs to keep 3B’s also with shoulders back & down *Modify with beast
- Squat Hold with MB/SB Handoff *Get low *Hinge from hips *If 4 people, make a circle and hand ball off (20s each direction) *Use heavy SB/MB *2B’s
- Partner Mirror Drill (20s each leading the movement while other follows) *Tell them to focus on strength moves like Burpees
- Partner Band Rows & Squat *Both partner perform a squat and row while coming up- squeeze shoulder blades at top *Lift collar bones 1” *Neutral grip *Hinge from hips *2 B’s *Studio: Use APT Bands (Use the new anchored ones- keep anchored)
- Partner Push-Ups with High Five *Push into partners hand and hold for 2s *Wide feet *At end of push-up high five right hand to right hand and alt. *Modify with no push-up options *Lock *Lift collar bones 1” *3B’s
ARM (40s x 3 Sets): Perform station 1 above with station 1 below until complete and then move on to 2, etc.
Give each partner set a tennis ball. Whoever has a pocket can put the ball in their pocket until needed.
- Partner Tennis Ball Reaction Drill (20s each) *Stay low in athletic position *Toss tennis ball underhand right to left – avoid throwing ball around the room *Relax heels *Hinge from hips *2B’s
- Partner Plank & In-In-Out Footwork (Taller person is doing plank on elbows with feet wide and shorter person is performing In-In-Out Footwork within legs of planking partner) (20s each) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s *3B’s
- Partner Tennis Ball Infield Drill *Stay low in athletic position *Throw grounders to each other- avoid throwing ball around the room *Goal is keep ball in front *Relax heels *Hinge from hips *2B’s
- Partner Tennis Ball Reaction Drill (20s each) *Stay low in athletic position *Toss tennis ball underhand right to left – avoid throwing ball around the room *Relax heels *Hinge from hips *2B’s
- Partner Plank & In-In-Out Footwork (Taller person is doing plank on elbows with feet wide and shorter person is performing In-In-Out Footwork within legs of planking partner) (20s each) See 2:25 of video here: http://www.youtube.com/watch?v=9hwW1SPLH8s *3B’s
- Partner Tennis Ball Infield Drill *Stay low in athletic position *Throw grounders to each other- avoid throwing ball around the room *Goal is keep ball in front *Relax heels *Hinge from hips *2B’s
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.
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