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Group Fitness Trainer Belmont Boot Camp 1/3/14- Strength 8 Fat Loss Circuit

Group Fitness Trainer Belmont Boot Camp 1/3/14- Strength 8 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, 6 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.     Quadruped with Knees off Ground (Stationary Bear) *Lock shoulders back & down  *3B’s *Educate about core stability needed for success in WOD

2.     Prisoner Cobra Hold *Squeeze shoulder blades *2B’s *Feet on ground

3.     Rocking Supine Chop *Start with arms overhead and begin in seated positionàrock backà*Explode up as if standing up in deck *Close feet *Feet on ground squat *3B’s*Look at abdomen *Tongue on roof of mouth *Educate about deck squats below

Phase 3: *Review WOD below for Phase 3. Perform each movement as a group for 5 reps. After review boot campers immediately transition to WOD with a partner . They can get water at any time on their own.

WOD: Perform the following 8 exercises for 8 reps each as fast as possible for 30 minutes. Count number of rounds and challenge campers to do as many as possible with good form. Campers work with a partner or a small group to motivate and coach each other.

Description: Description: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifStrength 8– The goal of this workout is to test your strength. Load the weight as much as you can tolerate for 8 reps with good form. Perform in any order.

1.    Plate/DB Floor Press *Lock shoulders back & down *Add the weight and make it tough for 8-partner can add manual resistance as needed *Elbows In *2B’s

2.    SB Bear Hug Squat *Hold as much weight as possible for 8 reps with good form *Get as low as possible *2B’s *Hinge from hips

3.   SB/MB Burpees *3B’s *Lock shoulders back & down

4.    Fat Man Rows *Make it tough *Elevate feet as tolerated *Lock shoulders back & down *3B’s *Look at abdomen *Tongue on roof of mouth

5.    Glider Pike Push-Up  *Stay Tight *Modify with pike as needed *Lock shoulders back & down *Elbows in *3B’s

6.    One Leg Box Squat-8 each*Get as low as possible with box *Touch butt & go *2B’s *Hinge from hips

7.    Deck Squat with Jump  *Arms start and end overhead *Hinge from hip *Close feet *Use mat to assist as needed- raise mat to make easier *2B’s

8.    Battle Rope Pull & Rotate: 8 each side *Rotate from core *Relax neck *2B’s *Lock shoulders back & down *Partner applies resistance to make it tough to do movement *Switch after 8 each side *Split stance *Strong low position for both partners

 

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.

Try the 21 Day Rapid Fat Loss Program at Group Fitness Trainer Belmont Boot Camp for Only $39: www.ShampsBootCamps.com

Your friend & coach,

Brien

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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp’sBootCamps.com
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www.21DayDetox.com

650-654-4604