Fitness Trainer San Carlos Boot Camp 9/27/13-  30 Minute Fat Burner Challenge

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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt *2B’s= Draw in belly towards spine & engage bladder muscles

1. Push Up Hold with Hip Flexion (15s hold each side) *Bring knee towards chest, but keep foot off ground *Educate about core here (how this plank position is important for all movements below, but especially burpee)  *Shoulders back and down *3B’s
2. Rocking Bridge (on hands and feet) *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

*Turn hands to reduce stress to wrists *Keep hips level *2B’s

1. Prone Cobra *Lift upper body *Look straight down *Externally rotate thumbs to sky *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

Phase 3: Primal Movements-Perform the following movements for 5 reps *Goal is blood flow, not max effort

1. Squats (hold for 5s)*Get low into squat as tolerated *Hinge from hip *educate about #6 & 9
2. Push-Ups *Shoulders back & down *Elbows in *3B’s  *educate about #3
3. Forward Lunge *Shoulders back & down *Hands in front of chest *3B’s *educate about #2

*Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. Each camper should be working with a partner. Avoid putting all beginners together.

They can get water at any time on their own.
Perform the following 9 exercises as fast as possible with good form for 30 minutes. Modify the number of reps as needed. Jog/Sprint To Each Station.

1. 1.     Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)
2. Walking Low Lunge: 15 Total Steps *Stay as low as possible – visualize a low ceiling *Keep 3 B’s *Start in kneeling position on ground and drag back foot to stay low *This exercise is really for the advanced- normal forward lunges or walking lunges for most of the class
3. Swiss Ball Plate/DB Press: 15 *Elbows In. *Keeps hips up in bridge. *Shoulders back & down *3B’s
4. 4.     Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)
5. Jumping Pull-Ups: 15 *Shoulders back & down *Relax heels *Use steps or tire to help reach pull-up at studio and jump as needed to assist upper body
6. Squat Burpees: 15 *Stay in the squat after the tuck and hold for 2s-flat back *Hinge from hip *Do not come up and jump *Keep heels on ground *No push-up
7. 7.     Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)
8. Battle Ropes: Jumping Jacks with Ropes: 15 *Shoulders back & down *Keep core engaged
9. Battle Ropes: Squats with Double Waves: 15 Squats with as many double waves as possible while squatting) *Shoulders back & down *Keep core engaged *Hinge Hips *2B’s

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.

Try the 21 Day Rapid Fat Loss Program at Fitness Trainer San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com

Your friend & coach,

Brien

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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

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650-654-4604