Personal Trainer Foster City Boot Camp 8/9/13: Lose Belly Fat with this 6 Station Rotation

Personal Trainer Foster City Boot Camp 8/9/13: Lose Belly Fat with this 6 Station Rotation

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

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

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Bicycle Crunch *3B’s *Move from core *Avoid rotating head*Look at thighs

2.     Supine Bridge w/ Straight Leg Raise *Get stretch with hamstrings  *Alt. legs *Keep hips level *2B’s

3.     Prone Butt Pincher *Squeeze butt *Open legs as wide as possible keeping feet together –> Lift legs off ground

Phase 3: Primal Movements: Perform the following movements for 5 reps for 1 Set

1.     Bear Hug Squats *Lead from hips *Keep back flat *2B’s *Feel outer foot and little toes on ground to prevent pronation *Shoulders back & down and give the bag a big hug *Get as low as possible with good form *Educate about #3

2.     Triceps Ext. *3B’s *Elbows in *Just drop elbows towards ground on this exercise * Not a press for the chest *Can also perform this movement by putting fingers on mat- easier on the wrist *Educate about #2

3.     Prisoner Split Squats (10s each side) *Back foot on mat *3B’s *Shoulders back & down *Squeeze shoulder blades *Educate about #1

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition do wod below. 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.  

*You may need to cut 3rd round of cardio on some stations for time

*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.          Prisoner Split Squats – back foot on mat (20s each side) *Back foot on mat *3B’s *Shoulders back & down *Squeeze shoulder blades

2.          Triceps Ext. *3B’s *Elbows in *Just drop elbows towards ground on this exercise * Not a press for the chest *Can also perform this movement by putting fingers on mat- easier on the wrist

3.          SB Bear Hug Squats *Lead from hips *Keep back flat *2B’s *Feel outer foot and little toes on ground to prevent pronation *Shoulders back & down and give the bag a big hug *Get as low as possible with good form

4.          Fat Man Rows (Gymnastics bar or equalizer, can also use trx) *Shoulders back & down *Squeeze shoulder blades and hold for 2s *3 B’s

5.          Band Standing Reverse Wood Chops (20s each side) *Weight shift with movement *Move from core *Keep feet on ground- no pivot *Arms straight *Shoulders back & down

6.          MB Slam & Close Grip Push Up Burpee *Grab MB and slam ità do close grip burpee *Grab ball from sides of ball *Shoulders back & down *Elbows in *3 B’s

ARM (40s x 3 Sets):

1)    Whacky Jacks *3B’s

2)    Quick Feet with Right – Left Cue *Athletic position-stay low *Coach tells campers to shuffle right or left *Relax heels

3)    In-In-Out-Out *Lead with different foot every 20s *Visualize going into two squares and out of 2 squares *Relax heels

4)    Quick Feet with 180 Degree Rotation Cue *Coach tells campers to rotate front or back *Relax heels

5)    Star Jumps *Straight arms & legs *Modify as needed *3B’s

6)    Heismans *High knee with opp. arm & leg *http://www.self.com/fitness/workouts/2012/02/insanity-the-heisman-workout-video

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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