Group Fitness Trainer San Carlos Boot Camp 10/12/13- Fall 6 Pack – 6 Station Rotation Workout‏

Group Fitness Trainer San Carlos Boot Camp 10/12/13–  Fall 6 Pack – 6 Station Rotation Workout

3 Phase Warm-Up:

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements

Phase 2: None

Phase 3: Walk/Jog (2 min)

*Review WOD below 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) CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 5s between CORE & CARDIO 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 CORE & CARDIO, 36 total sets for workout.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

CORE (40s x 3  Sets):

1.      Battle Rope Alternating Waves and Horizontal Snakes(20s each)  *2B’s *Hinge from hip

2.      MB Partner Slams and Chest Pass (20s each) *Partners face each other  *Use whole body and throw MB into turf *2B’s

3.      TRX Hip Drop (20s each side) *3B’s

4.      Bosu/Disc Lower Ab March *Support back with ball-move father back to increase intensity *Arms overhead *3B’s

5.      Swiss Ball Leg Curls *3B’s *Keep hips up

6.      Prisoner Cobra Hold *2B’s *Squeeze shoulder blades *Look straight

Cardio: (40s x 3  Sets):

1. Jump Squats

2. Airborne Heismans

3. Swing Kicks

4. Double Airborne Heismans

5. Twist Combo

6. Hot Foot


See video of movements here: http://www.wellsphere.com/healthy-living-article/p90x-in-90-seconds-plyometrics-workout-video/1274171

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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