Group Fitness Training Foster City Boot Camp 12/2/13: Tis the Season 6 Station Fat Loss Rotation
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 (Total Time: 3:30)
1. 4 Point Tuck with Opposite Arm & Leg (10s Hold) *Lock Shoulders Back & Down *3B’s *Relax shoulders
2. Dancing Crab *Bridge position on all 4’s: Start with butt downàlift hips off ground into bridge and reach right hand to left foot->lower hipsàrepeat on other side*Lock Shoulders Back & Down *3B’s
3. Supine Russian Twists *Rotate knees right to left- extend legs to make harder *3B’s *Keep shoulders on the ground
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Squats (Hold at bottom for 5s-Get low) *Hinge from hips *2B’s *educate about #1 in wod
2. Inchworm Spiderman Push-Up *Stand tallàallow arms to reach towards the groundàperform inchworm with hands (walk hands forward to plank (hold)àperform a spiderman push-up on each sideàperform inchworm with feetà perform inchworm with hands (walk hands forward to plankàperform a spiderman push-up on each sideàrepeat *3B’s *Shoulders Back & Down *educate about #3 in wod
3. Split Squats with Biceps Curl (5 each side) *3B’s *Shoulders Back & Down *educate about #6 in wod
*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 (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 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: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.
PM (40s x 3 Sets):
- Swiss Ball/Bosu/Disc Unstable Squats (Hold at bottom for 5s-Get low) *Hinge from hips *2B’s
- Plate/SB Front Loaded Reverse Wood Chops (20s each side) *Weight Shift with movement *Move from core *Hinge from hips *2B’s *Shoulders Back & Down
- Inchworm Spiderman Push-Up *Stand tallàallow arms to reach towards the groundàperform inchworm with hands (walk hands forward to plank (hold)àperform a spiderman push-up on each sideàperform inchworm with feetàperform inchworm with hands (walk hands forward to plankàperform a spiderman push-up on each sideàrepeat *3B’s *Shoulders Back & Down
- Pull-Ups (Reverse Grip) *3B’s *Shoulders Back & Down
- Rope: Squat with Overhand Snake *Perform repeated snakes with squat pattern *Keep arms fairly straight *3B’s *Shoulders Back & Down
- Split Squats with Biceps Curl (Ripp Trainer @ Studio, Band, DB’s) (20s each side) *3B’s *Shoulders Back & Down
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
- In-In-Out-Out Footwork Drill (20 s leading in with each foot) *Start with feet wide *Relax heels *3B’s
- Run in place *Keep feet close to ground *Drive elbows *Relax heels *3B’s
- Mountain Climbers *Knees barely off the ground *3B’s *Shoulders Back & Down
- High Knee Runs (Green light – red light) *3B’s *Toes up Drive elbows
- Forward-Forward-Back-Back Footwork Drill (20 s leading with each foot) *Relax heels *3B’s
- Cardio of choice
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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