Similar past workout video: https://brienshamp.com/2013/04/18/san-mateo-gym-trainer-boot-camp-41213-friday-night-6-station-fat-loss-workout/
4 Phase Warm-Up:
Phase 1: Wide Child’s Pose Position Breathing/Drawing In Maneuver (1-2 min) Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>rib cage and then chest, 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 (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their chest going closer to the ground.
Phase 2: Foundation Mobility Training (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, 6 sets for Phases 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Double Crunch *Keep 3 B’s (Engage belly, butt & bladder) *Educate here about core stability *Lift knees while crunching *Avoid grabbing neck – fingers to eyebrows *Tongue on roof of mouth http://www.youtube.com/watch?v=EfJZQw8aAAk&feature=relmfu
2. Rocking hand Bridge (Hold 5s) *Hands under shoulders and feet under knees > bridge (hips) up and pull shoulders back & down- squeeze at end range > repeat *Full ROM *3B’s *Change hand position to make easier on shoulder and wrists or perform basic bridge
3. Supine Trunk Rotation *Start in supine position with arms to the sides anchoring upper body *Rotate knees to right and left *Extend legs to make harder *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 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 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 5s between PM & ARM and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3 Sets):
1. Plate/DB/KB Split Stance One Arm Row (20s each side) *Keep back foot on ground and externally rotate foot for balance *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip *2B’s *USE DB’s/KB’s at Studio- Perform in Monkey Bar Room
2. SB Bear Hug Staggered Stance Squats (20s each side) *Lift back heel *See video of foot position here: http://www.youtube.com/watch?v=tyIzyzfhWuw *Stay tight *Shoulders back & down- squeeze shoulder blades *Lift back heel *2B’s *Get low
3. Side Lying One Arm Push-Ups (20s each side): http://www.youtube.com/watch?v=1mwMH6LDzzk *Lock shoulders back & down *Elbows in *Get full extension of elbow *Keep hand close to chest *3B’s *Make sure hips are stacked– people tend to rotate backwards with this movement
4. Mat/Box One Leg Squat (20s each side) *Start with feet together *Sit as low as possible – lead with hips *2B’s
5. Battle Ropes: Alternating Waves with Lateral Shuffle *Shuffle right to left a few steps *Do your best to keep arms straight *Lock shoulders back & down *Hinge from hips *2B’s *Stay low
6. Squat with Back Leg Cross-Over (20s each side) *Squat position > cross LT leg in back of right so LT knee is aligned with RT ankle > repeat for 20s and switch sides *Hinge from hip *2B’s *Knee tracking is key here *Keep chest up
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Boxing Combinations- Led by coach *To keep simple just do right-left-right-left *Move from core
2) Imaginary Jump Rope *Relax heels *3 B’s
3) High Knee Run -Red Light- Green Light *Coach says green light and boot camper performs high knees, red light + easy jog *Toes up *3B’s
4) Jump, Twist & Touch: http://www.youtube.com/watch?v=nJnH82h1CFo&feature=related *Get low *2B’s
5) Down ups- Hit the ground on Coach’s Call *3B’s
6) Double Heisman: http://www.youtube.com/watch?v=uoQPsvFJTWs *Right-left- right-left-right-left *Opp. Arm & Leg *Toes up *
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
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