Gym San Carlos Boot Camp 5/2/13: Spring Fever 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 40s in a circuit with a 5s transition for 2 Sets
1. Supine Lower Ab Corkscrew *Legs together with straight legs (Circle to rightà circle to leftàrepeat) *3 B’s *Lower legs or make circle bigger to increase intensity *3B’s
2. Dancing Crab *Bridge position on hands and feet- turn hands out *Lock! *Reach hand towards opposite foot *Drop hips after each reps and lift again. Raise and lower hips for beginners http://www.youtube.com/watch?v=feQftNZl7Pg
3. Prone T Superman *Hold for 5s *Squeeze everything *Relax everything
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.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif
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.MB One Arm Push-Ups (Alt. Sides) *Hand on top of MB and under shoulder *Wide feet *Keep shoulders back & down *Corkscrew elbows *Modify with just a ball push from right to left hand
2.Squat Hold with Reverse Lunge (Alternate Sides) *Hold MB to increase intensity or go lower *Hinge from hip *Move from core as you step back into lunge *Shoulders back & down *2B’s
3.TRX One Arm Row with Rotation (20s each side) *Maintain great posture – Lock *Relax shoulders *Squeeze for 2 s at top of motion
4.MB Wall Total Body Explosive Put (20s each side) *Throw the ball to wall with everything youv’e got *Use Legsà Trunk and Then Arms *Keep elbows up *MB should be shoulder height *Use 8-15 lb MB’s http://www.youtube.com/watch?v=BkiS0gTFNUw *Use tramp area at SMGC
5.MB Slam with Rotation *Slam MB right to left *Follow through into ground *Move from core *Pivot feet everything youv’e got
6.Single Leg Squat (20s each side) *Hold onto something and get as low as possible with butt
ARM (40s x 3 Sets):
*Perform one movement after the other in a circuit
1) Fast Run In Place *Drive arms
2) Frog Jumps *Feet wide *Touch ground and explode up with ankles, knees and hip extension *Reach for the sky and explode up *Modify with squat onto toes instead of jumping
3) Elbow Planks Jacks *Maintain plank and open and close legs *Keep 3 B’s
4) Front to Back Jacks *Like a jumping jack with feet forward & backwards *Relax heels
5) High Knee Skips *Toes up *Drive feet into ground *Explosive drive of arms
6) Lateral Hops (20s each side) *A hop is one leg, a jump is done with two legs *Hop over a line with 1 foot *Use matt to soften load-Easier on the joints- Harder on the muscles
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 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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