Gym San Carlos Boot Camp 10/28/13: Fall 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. Prone Plank with Hip AB *Shoulders back & down *Abduct leg and bring back to center- alternate sides *Stay strong & stable *3B’s
3. Prone Cobra *Hold and squeeze shoulder blades for 5 s *2B’s *Shoulders back & down
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Prisoner Multi-Directional (MD) Squats (Perform 2 cycles) *Similar to a MD Lunge but shorter step *Keep feet shoulder width *Hinge from hips and squat with staggered stance (lift heel on trail 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 *educate about #6
2. Prone Triceps Ext. (Ground) *Knees bent for most unless very strong *Butt tight *Elbows in *3B’s *educate about #3
3. Sprinters Back Lunge with Knee Drive (5 each side) *3B’s *Hinge from hip *Shoulders back & down *Perform a back lunge with right leg and then drive right knee up and repeat for 15s each side *Opp. arm & leg *educate about #4
*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. Plate/DB/SB/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
2. 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
3. Prone Triceps Ext. (Ground) *Knees bent for most unless very strong *Butt tight *Elbows in*3B’s
4. TRX Sprinter Start or Sprinters Back Lunge with Knee Drive (20s each side) *3B’s
5. Battle Ropes: Alternating Waves on 1 Foot (20 s on each foot) *Underhand grip *Modify with both feet on ground *Shoulders back & down *3B’s
6. 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
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) Burpees *3B’s
4) Low Push Up Hold Mountain Climbers *Stay down as low as possible in push up position *3B’s
5) Speed Skater *Stay low *Hop laterally with one foot *2B’s
6) Boxing Combinations *Move from core *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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