Foster City Gym Trainer Boot Camp 8/26/13: Body-weight 6 Station Total Body Workout

Foster City Gym Trainer Boot Camp 8/26/13: Body-weight 6 Station Total Body Workout

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 Phases 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.    Prone Plank *3B’s *Lock Shoulders back & down *educate about core stability needed in #6 in wod

2.    Dancing Crab: *On all 4’s in bridge position with hips–> extend hips and squeeze butt as you reach with right hand to left foot–> bring hips down a little and repeat on opposite side *Relax shoulders *3B’s

3.    Prone Prisoner Cobra *Chest up-Lock Shoulders back & down *Squeeze shoulder blades *Hold for 2s at top *Legs relaxed

Phase 3: Primal Movements: Perform the following movements for 5 reps for 1 Set

1.    Prisoner Squats with Back Lunge *Hold squat and step back- alternate legs *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *educate about #1 in wod *2B’s

2.    Hindu Push-Ups  *Start in downward dog position on toes and lead with head, nose and chin in scooping motion–>hold cobra position and go back to downward dog onto toes *Lock shoulders back & down *Elbows In *Hinge from the hip *educate about #6 in wod *3B’s

3.    Single Leg Deadlifts (5 reps per side) *Squeeze butt at top-hold for 2 s *Core tight *Hold MB and squeeze with both hands *Shoulders back & down *Squeeze shoulder blades *Hinge forward from hips *educate about #5 in wod *3B’s

*Review WOD below during 2^nd round of 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.

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, 6 sets, 30s transition time after all 4 sets are complete for PM & ARM

PM (30s x 4  Sets):

1.    Walking Sprinter Lunge *Hinge from hip *Opposite arm & leg *Drive foot into ground to get out of lunge *Keep 3 B’s *Do this outside at the studio

2.    TRX Rows or Pull-Ups *Get low with rows or use less legs with pull-ups *Lock shoulders back & down *Squeeze shoulder blades and hold for 2s *3B’s *Do this outside at the studio

3.    Prisoner Squats *Squeeze butt for 2 s at the top of movement *Down slow and explode up *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low-try to hit a low medicine ball with the butt *2B’s

4.    Equalizer Triceps Extensions  *Prone plank if you don’t have equalizers *Start in plank position and extend elbows *Hold extension at top of movement and squeeze *Go to knees as needed *3B’s See video here fr equalizer:  http://www.youtube.com/watch?v=LcWUT6hQurQ

5.    MB Single Leg Deadlifts (15s per side) *Squeeze butt at top-hold for 2 s *Core tight *Hold MB and squeeze with both hands *Shoulders back & down *Squeeze shoulder blades *Hinge forward from hips *3B’s

6.    Hindu Push-Ups  *Start in downward dog position on toes and lead with head, nose and chin in scooping motion–>hold cobra position and go back to downward dog onto toes *Lock shoulders back & down *Elbows In *Hinge from the hip  *3B’s

ARM (30s x 4 Sets):

*Perform one movement after the other in a circuit

1)    Frog Jumps *Wide feet *Reach high to the sky *Explode up *Hinge from hip *2B’s

2)    High Knee Run w/Red Light-Green Light *Coach cues campers to go fast on green light and slow on red light *Toes up *3B’s

3)    Appolo Ono’s (side to side hop) *Hinge from hip *2B’s

4)    Burpees *Explode up *Keep 3 B’s *Maintain plank
5)    Standing Quick Right- Center- Left Twisty Jumps *Move from core *Relax heels

6)    Cardio of choice *Show me your best dance moves 🙂

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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