Group Fitness Boot Camp San Carlos 12/20/13: Crazy-8 Body Weight Fat Loss Circuit
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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. One Leg Bridge (RT LEG) *Keep hips level
2. One Leg Bridge (LT LEG) *Keep hips level
3. Bicycle Crunch *Move from core *3B’s
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is 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 WOD. They can get water at any time on their own.
WOD: Perform the following exercises as fast as possible for 35 minutes. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, camper yells out their round.
Crazy-8 Bodyweight Circuit:
1. Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks. *Relax heels *3B’s
2. Spiderman Pushups or Modified Spiderman without push-up: 10 total (5 each side) 
http://www.youtube.com/watch?v=TPJSCntC77U*Shoulders back & down *3B’s
3. Walking Lunges with Straight Arm Raise: 20 steps total (10 each) *Shoulders back & down *Squeeze shoulder blades *3B’s- Keep tuck of pelvis
4. Cross Over Mountain Climbers – 20 reps total (10 each) *Bring Right Knee Towards Left Elbow and Left Knee Towards Right Elbow *Knees barely off ground *Move from core *Shoulders back & down *3B’s
5. Prisoner Bodyweight Squats – 20 reps *Get to 90 degrees or lower – sit into a bench or big medicine ball as needed *Shoulders back & down – squeeze shoulder blades*2B’s *Hinge from hip
6. Fat Man Rows with or w/o Equalizer-15 *Use legs and drive feet into ground so it is easier on the upper body. Drop butt to ground each rep *Shoulders back & down *3B’s
7. Deck Squats with Push-Up Hold: 10 reps total *No Push-Up *Perform Deck Squat àPush-Up HoldàDeck Squats, etc *Shoulders back & down *3B’s
8. High Knee Run: 50 total (25 on each side). *Focus on Arm Swing *Opp. Arm & Leg *Land on mid-foot -Toes Up *Shoulders back & down *3B’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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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