Fitness Training San Carlos Boot Camp 9/20/13: Burn Over 500 Calories with this 6 Station Rotation

Fitness Training San Carlos Boot Camp 9/20/13: Burn Over 500 Calories with this 6 Station Rotation

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 8 sets for Phase 2

Phase 2: 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

1. Prone Plank Hand Walkouts *Keep 3 B’s (Engage belly, butt & bladder) *Look down* *Shoulders back & down *Elbows in *Walk out as far as possible and hold for 3s given core is stable http://www.youtube.com/watch?v=a6VXsbPAQ_k *Educate about core stability here
2. Side Hand Plank Drop (RT SIDE) *To make easier go on elbow as in video *Head straight *Lock shoulders back & down- squeeze shoulder blades *Hand on hip *3B’s *Cross top leg over bottom to make easier http://www.youtube.com/watch?v=eUCcixUtJz8
3. Side Hand Plank Drop (LT SIDE) *To make easier go on elbow as in video *Head straight *Lock shoulders back & down- squeeze shoulder blades *Hand on hip *3B’s *Cross top leg over bottom to make easier http://www.youtube.com/watch?v=eUCcixUtJz8
4. Prone Prisoner Superman *Lock shoulders back & down- squeeze shoulder blades *Lift thighs and chest off ground for 10s*Toes to nose

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

1. Prisoner Staggered Squats (one foot forward one foot back-heel off ground, feet hip width)  (5 reps each side) *Hinge from hips *2B’s *Lock shoulders back & down- squeeze shoulder blades *educate about #3
2. Push-Ups *Keep hands close *Shoulders back & down *Elbows in *Go slow *Educate about #5
3. Sprinters Backwards Lunge with Balance Hold (5 reps each side) *Step back with left leg and bring left arm in sprinters’ acceleration position *Opp. arm & leg *Forward lean *Explode up from bottom of lunge and hold at top for 2s *educate about #1

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

The above needs to be complete within 15 minutes so you have 30 minutes for the WOD

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.

*Cut cardio on last set if you run out of time.

PM (40s x 3  Sets):

1. Step-Ups with Balance Hold (20s each side) *Keep one foot on step/mat and drive it into step/mat *Finish with hold at top for 2s *Opp. arm & leg *Forward lean *Raise/lower step height as needed to optimize form *Down slow and up fast *3B’s
2. Plate/SB/DB Staggered Stance (one foot forward one foot back-heel on ground and foot turned out, feet wide) One Arm Row (20s each side) *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbow in *Hinge from hip *2B’s
3. Prisoner Staggered Squats (one foot forward one foot back-heel off ground, feet hip width) (20s each side) *Hinge from hips *2B’s *Lock shoulders back & down- squeeze shoulder blades
4. Battle Ropes: Double Wave *Lock shoulders back & down *Hinge from hip *2B’s *Do ropes outside at studio
5. MB Slam with Burpee Push-Up *Slam MB into group and perform burpee push-up *Modify with just a push up hold or plank as needed *Lock shoulders back & down *3B’s *Elbows in *Do ropes outside at studio
6. Single Leg Back Lunge with Glider (20s each side) *Back foot on glider *Hinge from hips and slide back foot back while lowering into lunge position on opp.side –-> slide back to start and repeat  *Go as deep as tolerated *3B’s

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Jumping Jacks *Relax heels  *3B’s

2)    Butt Kicks *3B’s

3)    Lateral Jump *Stay Tight *2 feet *Toes up *3B’s

4)    P90X Whacky Jacks *Straight legs *Whatever leg comes up side bend and bring elbow towards that leg  *Lock shoulders back & down- squeeze shoulder http://www.youtube.com/watch?v=llWk2RYkc7E *3B’s

5)    P90X Squat, Jump & Rotate  *One foot forward, one foot back *Touch ground with squat http://www.youtube.com/watch?v=nJnH82h1CFo

6)    Run in place *Toes up

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.