Personal Trainer Foster City Boot Camp 9/9/13: 40s of Fun- 6 Station Rotation for Fat Loss

Personal Trainer Foster City Boot Camp 9/9/13: 40s of Fun- 6 Station Rotation for Fat Loss

*Inform campers that Friday we will do a 1 mile run and 5 min burpee challenge. They will need shoes for Friday given we will do the run outside.

Please measure the 1 mile run outside with your car (track 1/2 mile out from your starting place- back & forth will be 1 mile) so you will be ready to go on Friday. You will time each camper and they will add their time to the sign in sheet and then please get it to me with their burpee number.

Personal Trainer Foster City Boot Camp 9/9/13: 40s of Fun- 6 Station Rotation for Fat Loss

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total 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. Quadruped *On all 4’sà Raise right arm at a 45 degree angle (relax neck muscles) and left leg (hold for 5s)à Switch  *Shoulders back & down *Keep 3 B’s *Educate about core stability here and how that the same core focus needs to be done with plank up downs, burpees, mtn. climbers  and bear crawl later today
2. Supine Bridge with Leg Cross Over *Cross RT foot over LT knee and perform bridge for 15s- switch to other side *Drive foot into ground *Feet hip width *Keep hips level *Toes up
3. Prone flutter kicks *Perform hip extensions *Lift thighs off ground *Toes to nose

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

1. Squats *Hold squat for 3 sec at bottom *Hinge from hips *educate about #2
2. Plank Up-Downs (5 each side) *Keep Elbows in. *Lock shoulders back & down *educate about #3
3. Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back- (5 each side)) *Alt. sides *Lock shoulders back & down-squeeze *educate about #4

*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.

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. SB/DB/Plate Bent Over Rows *Keep elbows in- neutral grip *Hinge from hip *Lock shoulders back & down-squeeze *Hold at top for 3s *2B’s *Stay tight *Use DB/KB at Studio
2. Band Monster Walk with Ankle Bands (Forward & Back) *Stay low in squat position with wide feet *Step 1 & 11 o’clock when going forward and 5&7 o’clock when going back *Hinge from hips *2B’s
3. Plank Up-Downs (20s each side) or Equalizer Kneeling Triceps Ext. (start with elbows under hands and extend-keep core tight – begin with butt tucked- as needed bring knees forward to make easier)  *Keep Elbows in. *Lock shoulders back & down *Use Equalizer at Studio
4. Prisoner Multi-Directional Lunges *3 Positions (Forward, Side, Back) (20s each side) *Lock shoulders back & down-squeeze *3B’s
5. Battle Rope: Double Wave (20s) *Fast hands & Slams (20s) *Follow through into ground *Max effort with whole body *Hinge from hip *Lock shoulders back & down *2B’s *Outside at Studio
6. MB Standing Partner/Wall Side to Side Rotation & Chest Pass *Wall is better so you can throw it harder *If using a partner–>partners face each other the entire exercise *Perform 5 RT Rotation (partners throw the ball with extended arms to each others right hip)–> 5 Chest Pass –>5 LT Rotation (partners throw the ball with extended arms to each other’s left hip) *Perform transition as quick as possible *Goal is speed *3B’s *Outside at Studio- Use the wall

ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Jumping Jacks *Straight arms & legs *Toes up *3B’s

2)    In-In-Out-Out *Visualize stepping in & out over a line (20s leading with each foot) *Start with feet outside of line

3)    Bear Crawl *Opp arm & leg *Lock shoulders back & down *3B’s

4)    Prisoner Squat Jump *Get Butt Down to 90 *Lock shoulders back & down-squeeze *2B’s

5)    Cross Over Mountain Climber *Elbows in *Lock shoulders back & down *Butt up *Rotate from core *3B’s

6)    High Knee Skips *Toes up *3B’s

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.