Personal Trainer San Carlos Boot Camp 6/16/14: 7 Essential Body Weight Exercises for Fat Loss
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2
Phase 2: Core (Perform the following movements for 60s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Plank *3B’s
2. Prone Prisoner Superman *Hands interlaced behind head- big stretch *Squeeze shoulder blades *Hold for 1 min *2B’s
Phase 3: Primal Movements -Perform the following movements below for 5 reps (except #2) *Goal is blood flow, not max efforts
Perform the following 7 essential body weight fat loss exercises for 30s in a circuit (one after the other) with 15s rest (transition time) as a group. Perform 4 circuits. For the pull-ups/rows if there is not enough equipment have half the group do # 2 while the other half does #3. Rest 1 min after each circuit. This will allow better form during movements and higher intensity for each set. Try to get the most out of them for 30s.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Burpees *3B’s *Squat Thrust for those with shoulder issues *Shoulders Back & Down
2. Pull-ups/Fat Man Rows *3B’s *3B’s *Shoulders Back & Down
3. Squats *Hinge from hips *2B’s
4. Dive Bomber Push-Ups http://www.youtube.com/watch?v=66-v0AaANHk *3B’s *Shoulders Back & Down
5. One Leg Squats (15s each leg) *Attempt to lower hips as low as possible without bending torso too far *Hinge from hips *2B’s
6. Forward Beast *Knees barely off ground *–Opp. arm & leg *3B’s *Shoulders Back & Down
7. Prisoner Split Squats (15s each leg) *Squeeze shoulder blades *3B’s
*Perform sprint intervals as a group if time
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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