Redwood City Fitness Boot Camp 5/21/12- Total Body Fat Burner
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Bridges
2. Push-Up Hold with Spiderman
3. Cobra with Thumbs Up
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Vertical Wood Chops
2. Forward Lunges with Arm Raise
3. Prisoner Squats
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. For example everyone will perform burpees for their first 3 ARM sets as a group, then jumping jacks for 3 sets, etc. 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, 36 total sets for workout. Each station will take 3:15 and there will be 30s rest in between so 3:45 x 6
PM (30s x 3 Sets):
1) SB Back Squat
2) Spiderman Push-Ups
3) Prisoner Walking Lunges
4) 
TRX Wide Rows
5) Glider Leg Curls
6) Battle Ropes: 1 Arm Slam *Each rep is a max effort
ARM (30s x 3 Sets):
1) Burpees
2) Jumping Jacks *Heels barely off the ground
3) High Knee Run *Land on ball of the foot with toes up
4) Star Jacks
5) Mountain Climbers *Knees barely off ground
6) High Knee Skip *Land on ball of the foot with toes up
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
650-654-4604
