Redwood City Fitness Trainer Boot Camp 7/30/12: Rapid Fat Loss 6 Station Core, Cardio & Strength Workout

Redwood City Fitness Trainer Boot Camp 7/30/12: Rapid Fat Loss 6 Station Core, Cardio & Strength Workout 

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. Supine Prisoner Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs

2. Supine Bridge with Straight Leg Raise *Hold bridge position *Alt. Legs *Keep hips level *Get stretch in hams

3. Bench Crunch *Crunch at top *Shoulders back & down *Squeeze shoulders *Raise legs to make easier 

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. Prisoner Forward Lunge *Hold stretch for 2s *Alt. sides *3 B’s & tuck butt

2. Push Up Hold with Tuck Jump *Hold push-up position-educate to keep core tight and do push up as tolerated *Go to knees as needed *Shoulders back & down

3. Standing Wood Chops & Reverse Wood Chops *Chop down and reverse chop going up- explode onto toes

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, 40s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout. 

PM (40s x 3 Sets):

1. SB Shoulder Squat (20s each exercise): *Squeeze butt for 2 s at the top of movement *Down for 3s, hold for 3s and explode up *Shoulders back & down *Squeeze shoulders *Hinge from the hip

2. Plate Floor Press *Lock shoulders back & down and arch back to lock the shoulders *Down slow and explode up *Elbows In

3. Prisoner Split Squats Jumps (20s each side) *Lock shoulders back & down *3 B’s *Head Back

4. TRX Rows with Bridge *Hold squeeze at top for 3 s, down for 3 s *Get Low *Hips Up *Lock shoulders back & down *Core tight

5. Swiss Ball/Gymnastics Horse Reverse Back Ext *Squeeze butt for 3s at top*Can also do with elevated mats/steps or on floor

6. Battle Ropes: Double Wave for Speed (20s) & MB Slam-Explode (20s) *Relax shoulders

ARM (40s x 3 Sets):

1) Lateral Shuffle/Burpee Combo *Shuffle to RightàBurpee (no push-up)àShuffle to Left (Burpee) *Lock shoulders back & down *Core tight *Keep athletic position – staying low

2) High Knees with Red Light – Green Light *Green light fast speed with high knees *Red light – go easy *Drive elbows

3) Speed Skaters (lateral hop):

4) Crossover Mountain Climbers *Knees barely off ground

5) Jumping Jacks *Straight arms & legs *Toes up *Modify by keeping one leg on ground as needed

6) Boxing Combinations

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 Redwood City Fitness Trainer Boot Camp for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com