Gym Foster City Boot Camp 11/8/13: 6 Station Fat Loss Rotation

Gym Foster City Boot Camp 11/8/13: 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 Phases 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.     Prone Plank with Alternating Hip AB/AD *Keep 3 B’s (Engage belly, butt & bladder) *Hold hip AB for 2s each side *Look down *Shoulders back & down *Educate here about core stability needed for WOD

2.     Hand Bridge with Leg Ext. *Keep bridge for 30s, extend one leg and hold for 2 s and switch *Keep hips level *Lock shoulders back & down- squeeze shoulder *3B’s

3.     Seated Figure 8’s *Seated with knees bent and good postureà alternate knee flexion and bring imaginary ball through legs in 8 pattern *2B’s

Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts

1.     Forward Lunges *Alt. Side *Hands in athletic ready position *Shoulders back & down- squeeze shoulder blades *educate about #3 in wod

2.     Push-Ups with Various Hand Positions *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s *educate about #6 in wod

3.     Prisoner Sumo Squats *Get lower with each rep *educate about #2 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 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, 36 total sets for workout.

PM (30s x 4  Sets):

1.     Plate/KB/DB Sumo Squat *2B’s *Wide Feet *Add plate to increase intensity and stand on mats to go as deep as possible. *Lock shoulders back & down *See video: http://www.youtube.com/watch?v=jbA8akeUmpo *Use KB at Studio

2.     SB Bent Over Rows/Modified Burpee *25-45 lbs *2B’s *Stay down the whole time- RowàPlankàRowàPlank *Keep chest up and core tight *Lock shoulders back & down- squeeze shoulder blades for 2 s *Elbows in *Hinge from hip

3.     Low Walking Lunges  *The goal is to stay as low as possible throughout lunge movement- imagine a low ceiling *This lunge is extremely challenging *3B’s *Hinge forward from hip to make easier or do normal walking lunge

4.     Battle Ropes: Egg Beaters *Rotate Externally *Elbows In *Lock shoulders back & down *Hinge from hips *2B’s *Studio: Perform outside

5.     Swiss Ball Leg Curls *Keep hips up *3B’s *Studio: Perform outside

6.     MB Push-Up -Alternate Right to Left (MB Stays in Place) *Alternate sides *Increase plyometric activity if tolerated so go faster. Control as needed. *Lock shoulders back & down- squeeze shoulder blades *Elbows in *3B’s

ARM (30s x 4  Sets):

*Cut cardio on 4th set as needed

*Perform one movement after the other in a circuit

1)    Icky Shuffle (RT-LT-RT-LT-RT-LT) *Relax heels *2B’s

2)    Run in place *Quick feet  *Toes up *3B’s

3)    Lateral Jumps *Visualize jumping right to left over a line  *Stay Tight  *Toes up *3B’s

4)    Forward-Back Jacks *Relax heels *Arms perform normal jumping jack motion and legs go forward & back *3B’s

5)    High Knee Skips  *Toes up *3B’s

6)    Frog Jumps *Get low and touch ground *Relax heels *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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