Group Fitness Training San Carlos Boot Camp 10/7/13: Day 1 of 75 Day Transformation – 6 Station Fat Loss Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total 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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Supine Lower Ab Lift *Lift pelvis *Keep knees flexed at 90 *Keep 3 B’s (Engage belly, butt & bladder) *Educate here about core stability-start with education about breathing and initiating with belly first
2. Supine Bridge with Leg Raise (15s each side) *Keep hips up & level *Shoulder blades a fist height off ground *Get a good stretch with hamstrings *Toes up
3. Prone Push-Up Hold with Hold of Opp. Arm & Leg (Hold 1-5s- campers go at their pace) *Wide feet *Keep 3 B’s (Engage belly, butt & bladder) *Look down *Shoulders back & down *Educate here about core stability
Phase 3: Primal Movements- Perform 5-10 reps each *Goal is not speed here
1. Single Leg Deadlifts (5 each) *Hinge from hips *Keep core tight *Shoulders back & down and squeeze shoulder blades *2B’s *educate about # 1
2. Close Grip Push-Ups *Elbows In *Shoulders back & down *3B’s *educate about #5
3. Squats *Hinge from hip *2B’s*educate about #2
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of 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 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 4 sets are complete for PM & ARM
PM (30s x 4 Sets):
1. 
SB/MB/Plate Romanian Deadlifts *Hinge from hips *Shoulders back & down *Squeeze and hold shoulder blades *Keep core tight *Flat back *2B’s *For those with back issues tell them to do 1 leg deadlift with Glider and to still be careful
2. Wall Squat Hold with Leg Extension (Hold 3s If Possible) *Start with feet together *3B’s
3. TRX Row (Start with Pronated Grip and end with Supinated Grip) *Shoulders back & down *Squeeze and hold shoulder blades for 3 s *3B’s
4. Beam or Equalizer Over-Unders *Start lateral to objectà go overà go underà repeat *Hinge from hip *2B’s *Studio: Outside
5. Close Grip Push-Ups with Hands on Beam (Gymnastics Facilities) or Larger MB *Elbows In *Shoulders back & down *3B’s *Keep hands to side of ball so wrists are kept straight *Place feet on step/mat to make harder
6. Battle Ropes- Underhand (Handles Up) Grip Alternating Wave with Backwards Lunges (Alt. Lunge) *Move backwards from core *3B’s *Shoulders back & down *Studio: Outside
ARM (30s x 4 Sets):
*Perform one movement after the other in a circuit or do all 4 sets and then move to the next exercise.
*If time runs out cut out 4th set
1) Whacky Jacks *3B’s *Shoulders Back & Down
2) Run in place with wide feet *Coach says “switch” and campers rotate 180 degrees *Toes up *Athletic position with hands in ready position *3B’s
3) Jump Squats *Start and end with arms overhead *Feet hip width *Get high if joints allow- reach up *Hinge from hips *2B’s *Modify with squats and explode up to toes
4) Lateral Skips *Skip right & left *Toes up *Opp. Arm & leg *3B’s
5) Cross Country Skier Jumps *Opp. arm & leg *Arms straight *Toes up *Start in split stance *3B’s
6) Semi Circle *Campers move in semi-circle right to left *Athletic position with hands in ready position *2B’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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