Menlo Park Fitness Trainer Boot Camp 11/3/12: 6 Station Fat Loss Rotation‏

Menlo Park Fitness Trainer Boot Camp 11/3/12: 6 Station Fat Loss Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     4 Point Tuck with Opposite Arm & Leg (10s Hold)  *Lock Shoulders Back & Down

2.     Dancing Crab

3.     Supine Russian Twists

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is not speed here

1.     Squats

2.     Inchworm with Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s

3.     Split Squats (15s each side)  *Bend forward from the hip *Squeeze shoulder blades

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd 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 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 (30s x 3  Sets):

1. Bosu Unstable Squats *Lead from hips
2. Plate/SB Front Loaded Reverse Wood Chops (15s each side) *Weight Shift with movement *Move from core
3. TRX Biceps Curls
4. Inchworm Tuck Jump  Long Jump
5. Split Squats with Band Row (15s each side) *3B’s
6. Rope: Kneeling Position Overhand Snake

 ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1. In-In-Out-Out Footwork Drill (15 s leading with each foot)
2. Front-Back Jumping Jacks
3. Mountain Climbers *Knees barely off the ground
4. High Knee Runs (Green light – red light)
5. Forward-Forward-Back-Back Footwork Drill (15 s leading with each foot)
6. Butt Kicks

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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