Group Training Gym San Carlos Boot Camp 4/26/14: Saturday 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 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Quadruped *On all 4’s *Knees off ground if tolerated *Opp. arm & leg *Hold 5s each rep *Stay strong & stable *Educate to keep core tight *3B’s *Shoulders back & down
2. Side Plank with Hip AB (RT) *Shoulders back & down *Stay strong & stable *3B’s
3. Side Plank with Hip AB (LT) *Shoulders back & down *Stay strong & stable *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.
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):
1. TRX Sprinters Start (20s each side) *All hands to fall into TRX handles *Elbows in *3B’s http://www.youtube.com/watch?v=GczYzfJz3kc
2. Equalizer Kneeling Triceps Ext. *Move knees forward or back to change intensity *Butt tight *Elbows in*3B’s
3. Prisoner Multi-Directional (MD) Squats *Similar to a MD Lunge but keep feet shoulder width *Hinge from hips and squat with staggered stance (lift heel on lead leg) *Step with right foot to 1 o’clock and squat, left foot to 11 o’clock and squat, right foot to 5 o’clock and squat and left foot to 7 o’clock and squatàrepeat *2B’s
4. DB/KB One Arm Bent Over Rows (20s each side) *Feet shoulder width *Back flat-limit vertical position *Keep hand below chest *Relax shoulders *Squeeze shoulder blades for 2s *2B’s
5. Glider Lateral Deadlift (20s each side) *Foot on Glider for leg that goes laterally (goal is to make sure the Glider goes directly to the side with leg straight) *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *3B’s
6. Rip Trainer Biceps Curls on 1 Foot (20 s on each foot) *Wrap Rip Trainer around pole at bottom and connect to other side to perform with both hands *Shoulders back & down *3B’s
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Whacky Jacks *Toes up *3B’s
2) Lateral Jump *Toes up *Jump laterally with both feet *3B’s
3) Low Push Up Hold Mountain Climbers *Stay down as low as possible in push up position *3B’s
4) Speed Skater *Stay low *Hop laterally with one foot *2B’s
5) Boxing Combinations *Move from core *2B’s
6) Burpees *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.
Try the 21 Day Rapid Fat Loss Program at Group Training Gym San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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