Personal Trainer San Carlos Boot Camp 9/6/13: 6 Station Get Lean Workout

Personal Trainer San Carlos Boot Camp 9/6/13: 6 Station Get Lean Workout

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)

1.     Supine Reverse Crunch *Wide knees *3 B’s * Touch heels to ground and curl pelvis at end range of motion *Educate about core stability here

2.     Shoulder Get-Ups (1 set each side) *Keep Shoulders back & down *Squeeze *3B’s http://search.yahoo.com/search;_ylt=A0oGdX7piSpRy0IAkANXNyoA?p=ultimate%20sandbag%20Get-Ups&fr2=sb-top&fr=robo *educate about #4

3.     Sit-ups *Elbows to knees *Wide feet *Dig heels *Hands to side of head- avoid pulling on neck *Look at abdomen

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

  1. One Leg Squat with Opp. Hand Touch (5 reps each side) *Hold squat for 1 sec at bottom *educate about #2 in wod
  2. One Arm Push-Up (5 reps each side) *Elbows in *Shoulders back & down *educate about #6 in wod
  3. Prisoner Crossover Lunge (5 reps each side)  *educate about #5 in wod

*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 30s intervals and follow with Active Rest Movement (ARM) for 30s for 4 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: 30s work time, 5s rest, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM

*May need to cut cardio on 4th set for time.


PM (30s x 4  Sets):

  1. One Leg Squat with Opp. Hand Touch (2 sets each side) *Keep flat back *Get butt down *3B’s *Perform outside at Studio
  2. Battle Ropes: Alternating Wave with Back Lunge (2 sets each side) *2 people share each rope *3B’s *Perform outside at Studio
  3. Band Standing One Arm Row on 1 Foot (2 sets each side) *Slight forward lean *Opp. Foot is on the ground *Can do with a partner or wrap band around something *Lock *Keep Shoulders back & down *Squeeze and hold for 2s *3B’s *Do Rip Trainer Row at Studio (2 sets each side): See video as needed: http://www.youtube.com/watch?v=-kVxob2C8J8
  4. SB/MB Shoulder Get-Ups (2 sets each side) *Keep Shoulders back & down *Squeeze *3B’s See video as needed: http://search.yahoo.com/search;_ylt=A0oGdX7piSpRy0IAkANXNyoA?p=ultimate%20sandbag%20Get-Ups&fr2=sb-top&fr=robo
  5. Prisoner Crossover Lunge (2 sets each side) *Lead with trail leg *Keep knee in line with 2nd toe *Keep hips straight *Keep Shoulders back & down *3B’s
  6. DB/Plate One Arm Supine Floor Press (2 sets each side) *Keep Shoulders back & down *3B’s

ARM (30s x 4  Sets):

*Perform one movement after the other in a circuit

1)    High Knee Run *Toes up

2)    Star Jumps *Straight arms and legs *Relax heels

3)    Forward- Forward-Back-Back *Visualize stepping over a line (20s leading with each foot) *Relax heels

4)    Lateral One Leg Hops (2 sets each side) * 1 leg hop side to side *Relax heels

5)    Boxing *Relax heels

6)    Nordic Track Skier *Straight arms and legs *Opp. Arm & leg *Relax heels

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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