Menlo Park Personal Trainer Boot Camp 6/23/12- Try This “21 Day Bikini Body Workout Program”
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. Side Plank (30s Right) *Lift Top Leg To Make Harder
2. Side Plank (30s Left) *Lift Top Leg To Make Harder
3. Supine Alternating V UP *V-Ups for the advanced *Start w/arms overhead and legs straight *Crunch & reach towards one leg and repeat, alternating legs *Keep 3 B’s
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Prionser Squats
2. Push-Up Hold with One Arm Rotation*Wide feet *Lock
3. Walking Lunges with Arm Raise *Hold stretch for 2s
WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active Rest Movement (ARM) for 30s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group. 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. One Leg Bench Squat (20s Each)
2. Dive Bombers
3. Plate Single Leg Deadlift (20s Each)
4. MB Wall Chest Pass & MB Slam (20s Each)
5. Glider Prone Hip AD/AB
6. Battle Ropes: Jumping Jacks –> Jumping Jacks (20s)
ARM (40s x 3 Sets) *Same routine as Monday for ARM
1) Down-Ups *Instructor says down and campers hit the floor *Campers move in place with quick feet
2) Butt Kicks
3) Squat Burpee *Go to push-up position and back to squat position
4) Boxing
5) Jumping Jacks
6) 5 Yard Lateral Shuffle
*Perform additional sprints if time permits
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 Menlo Park Personal Trainer Boot Camp for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
