Group Fitness Boot Camp San Carlos 12/20/13: Crazy-8 Body Weight Fat Loss Circuit

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.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifWOD: 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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