Fitness Training Burlingame Boot Camp 5/16/14: 6 Station Get Lean Rotation
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. Supine V-ups *3B’s *Start with arms overhead and superactive levitra cialis professional superactive levitra legs straight on half price viagra ground (engage quads and groin to keep legs straight)àsimultaneously crunch upper body and bring legs off groundà attempt to touch toes *Bend knees for those that need to modify *Lower legs to increase intensity *Look at abdomen with crunch *Tongue on half price viagra roof of free online sample viagra www.hennensobserver.com free online sample viagra mouth *3B’s
2. Hand Bridge Hold with Leg Extension *Alt leg every 3-5 s *Squeeze shoulder blades *Modify with regular supine bridge *3B’s
3. Prisoner Cobra (Hold 5s) *Keep lower body on ground *Shoulders back & down- squeeze shoulder blades *Thumbs up *2B’s *Look down
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is best way to use cialis blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to buy levitra cheap order tramadol with no presecription buy levitra cheap 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 buy cialis delived next day non generic cialis buy cialis delived next day 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. SB/Plate Staggered Stance Good Morning (20s Each Side) *Lift heel of back foot *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *2B’s
2. DB/Plate Supine One Arm Press (20s Each Side) *Lock shoulders back & down *Elbows in *3B’s
3. MB Partner Lunge (20s Each Side) *MB Handoff w/ Lunge- partners face each other *3 B’s *Keep tuck
4. One Arm Pull-Ups (Neutral Grip) (20s Each Side) *Lock shoulders back & down *Elbows in *3B’s
5. Battle Ropes: Single Arm Overhand Grip Wave on 1 Foot (20s Each Side) *Opp. Arm – Opp Leg *Lock shoulders back & down *Hinge from hips
6. Prisoner Step-Ups (20s Each Side) *3 B’s *Keep tuck *Explode up *Shoulders back & down *Squeeze shoulder blades *Raise or lower step as needed to allow good form *Keep weight on front foot
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) High Knee Run & Down-Ups (Touch ground with chest) *Perform high knee/toe ups and then hit the ground upon a leaders call-come up fast. *3B’s
2) Butt Kicks *3B’s
3) Forward- Back Jumps *Visualize jumping forward & back over a line *Stay Tight *Toes up *3B’s
4) Boxing *3B’s
5) Jumping Jacks *Toes up *3B’s
6) Speed Skaters (hop from foot to foot laterally) *Stay low *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.
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Your friend & coach,
Brien
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Personal Trainer, Nutrition and Lifestyle Coach
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