Past workout video: https://brienshamp.com/2013/09/08/personal-trainer-san-carlos-boot-camp-9613-6-station-get-lean-workout/
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to 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, increased belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency 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.
Phase 2: Quadruped Breathing
Perform 1-2 minutes of diaphragmatic breathing while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Initiate breathing with belly > rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale (belly falls) > 5s hold > 5s exhale. The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 total sets for Phase 2
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Supine Lower Ab Pelvic Lift *Wide knees *3 B’s *Use the obliques to lift pelvis *Control down *Hands under tailbone or to sides of body *Relax neck *Educate about core stability here
- Shoulder Get-Ups (1 set each side-30s) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set – foot under knee *Lift collar bones 1” *Squeeze *3B’s Shoulder Get-Ups Video *educate about #4
- Oblique Sit-ups *Elbows towards opposite thigh *Wide feet *Dig heels *Fingers to side of eyebrows – avoid pulling on neck *Look at abdomen *3B’s
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 & 4 as needed. 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 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):
- Band Standing One Arm Row w/ Staggered Stance (2 sets each side) *Both heels on ground – find stable position – attempt to push over *Wrap band around something *Lift collar bones 1 inch *Squeeze and hold for 2s *3B’s *Use APT Blue Straps at Studio
- SB/MB Shoulder Get-Ups (2 sets each side) *Easy way to teach: cue to keep main foot down (imagine it is nailed to the ground) for the entire set – main foot is the same side as you are holding the weight *Keep Shoulders back & down *3B’s See video as needed: Shoulder Get-Ups Video
- DB/KB/Plate Swiss Ball One Arm Supine Press (2 sets each side) *Lift collar bones 1 inch *3B’s *Make it tough for 30s *Studio: Perform in Monkey Bar Room
- Battle Ropes: Alternating Wave with Back Lunge (2 sets each side) *Two people can share one rope *Perform alternating wave while alternating back lunge – go only as fast as form tolerates *Move back from core *3B’s *Lift collar bones 1 inch
- One Leg Squat with Opposing Hand Touch (2 sets each side) *Keep flat back *Get butt down *3B’s *Eyes straight
- Prisoner Crossover Lunge (2 sets each side) *Lead with trail leg *Keep knee in line with 2nd toe *Keep hips straight *Lift collar bones 1 inch *3B’s *Modify with Side Squats
ARM (30s x 3-4 Sets):
*Perform one movement after the other in a circuit
- Jumping Jacks *Toes up, relaxed heels
- Deck Squats *Keep feet together *Straight arms entire exercise *Feet under knees-drive feet into ground fast *Avoid going back too far – goal is to go forward and up *Elevate surface as needed *Just do squats or get to the ground and get up any way possible preferably to modify
- Forward- Forward-Back-Back *Visualize stepping over a line (15s leading with each foot) *Relax heels
- Squat Pulses *In squat position with hands touching ground, pulse up and down *2B’s *Keep heels on ground
- Boxing *Relax heels
- Lateral One Leg Hops (2 sets each side) * 1 leg hop side to side *Relax heels
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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