Menlo Park Personal Trainer Boot Camp 6/30/12- Try This High Intensity Core-Cardio Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
Phase 2: None
Phase 3: Review ARM Below
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. 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. TRX T
2. Swiss Ball Lower Ab Curl *Hold bleachers
3. Plate Standing Side Bend (20 s Each)
4. Rocking Bridge *Hips up & Level *Turn Fingers Towards Body To Make Easier on Shoulders *Chest up
5. MB Wall Explosive Rotations *Catch on 1 bounce *Alt. sides
6. Glider Kneeling Roll Outs
ARM (40s x 3 Sets) *Same routine as Monday for ARM
1) Lateral Hops *Hands behind body *Stay low *Alt 1 foot to the other
2) High Knee Run *Toes up
3) Forward-Forward-Back-Back *Lead with different foot every 15s *Visualize going forwards into two squares and backwards into 2 squares
4) Lateral Step with Opp. Hand to Foot- Alternate Arm & Leg *Stay low the entire 30s
5) Frog Jumps
6) Wide Mountain Climbers *Wide Feet
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
