Personal Trainer San Mateo Boot Camp 1/5/15: New Year New You – 6 Station Fat Loss 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)
1. Supine Lower Abdominal Curl Up *Hands under tailbone *Keep heels close to butt *Control lowering of movement *Curl pelvis *3 B’s *Relax shoulders
2. Bridges with Arm Raise *Raise arms as hips go up *Bring shoulder blades off the ground *Toes up -on heels *Feet under knees *Knees together *Educate about Glider Leg Curl in WOD *3B’s
3. Push-Up Hold with Spiderman *Bring knee to elbow *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s *Educate about #2 in WOD
Perform 5 Minute Burpee Challenge (after core) Educate the groups about Spartan Norms: http://www.spartan.com/workout-of-the-day/spartan-fitness-test/?utm_source=wod&utm_medium=email&utm_campaign=wod&c3ch=Email&c3nid=Email
http://www.spartancoaches.com/spartan-group-exercise-fitness-test.php
80+ Burpees: Bad Ass
65+ Burpees: Beast
50+ Burpees: Super
Under 50+ Burpees: Need more burpees J
*Get campers to push as much as they can. Have them record number at home and to post on Facebook page if they want to share. Tell those who are in need of modification not to overdue on this and remind that that the value of this exercise is huge. As we age the biggest problem or limitation is getting off the ground. Even if they go super slow have them get to the ground and stand up in a lunge position. Alt. the lead leg in lunge with this modification.
Phase 3: Primal Movements –Review the following movements in the WOD below for 5 reps *Goal is blood flow, not max efforts
*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 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM
PM (30s x 3 Sets):
1. SB/MB Bear Hug Squat *Hinge from hip *Squeeze shoulder blades *Get low *2B’s *Challenge with heavy SB/MB
2. Spiderman Glider Push-Ups *Glide knee to elbow and lower into push-up *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s
3. Walking Backwards Lunges with Arm Raise *3B’s *Keep tuck
4. Reverse Grip Pull-Ups *3B’s
5. Battle Ropes: Double Wave *Hinge from hips *2B’s
6. Swiss Ball Leg Curls *3B’s
ARM (30s x 3 Sets):
*Perform one movement after the other in a circuit
1. Monkey Jumps *Start in low squat with finger tips on the floor and arms hanging like a monkey–> jump laterally 2x to right and 2x to left *Shoulders back & down- Lock *Hinge from hip *2B’s
2. Cross Over Jumping Jacks *Heels barely off the ground *3B’s
3. Red Light- Green Light: High Knee Run *Land on ball of the foot with toes up *Drive arms back-arms help the legs go faster
4. Star Jacks *3B’s *Start with feet together and drop into squatà Straight arms and legs on jumpàrepeat. Modify as needed.
5. Irish Dancers *Standing–> bring right foot to left hand and alternate with left foot to right hand- the hand and food should meet around mid- thigh. Do as fast as possible (like a jumping leg cradle)
6. High Knee Skip with Twist *Land on ball of the foot with toes up *3B’s *Move from core
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 the 6 Week Boot Camp Body Transformation Challenge for Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
650-654-4604
Disclaimer: The entire content of this article and the www.BrienShamp.com website are based upon the opinions of Brien Shamp, unless otherwise noted. These statements have not been evaluated by the Food and Drug Administration. Products and services are not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using products and services. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the case studies, research and experience of Brien Shamp and his community. Brien encourages you to make your own health and fitness decisions based upon your research and in partnership with a qualified health care professional
