Redwood City Gym Trainer Boot Camp 8/6/12: Rapid Fat Loss 6 Station Total Body Workout

Redwood City Gym Trainer Boot Camp 8/6/12: Rapid Fat Loss 6 Station Total Body 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 Alt. Straight Leg Crunch *Start with legs extended on ground and each rep alternate a straight leg raise while executing crunch at the same time. *Start with arms overhead and attempt to touch foot *3 B’s *Keep legs engaged *Alt. legs *Educate about core stability here

2. Supine Trunk Rotation:  *Squeeze knees together *Rotate legs right to left *Bend knees to make easier *3B’s *Relax shoulders

3. Prone Aquaman *Chest up-Lock Shoulders back & down *Opp. Arm & Leg Raise 

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. Squats *Hold squat for 4 sec at bottom

2. Plank up downs *Hold plank position *Lead with right side for 1^st set and left side for 2^nd side -educate to keep core tight *Shoulders back & down

3. Single Leg Deadlifts *Alt leg *Hold at top and squeeze butt for 2s

WOD: Perform the following (6 Station) Primary Movements (PM) below for 30s intervals and follow with Active 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout. 

PM (40s x 3 Sets):

1. SB Wide Good Mornings *Wide feet *Front loaded *Elbows up *Squeeze butt for 2 s at the top of movement *Down slow and explode up *Shoulders back & down *Squeeze shoulders *Hinge from the hip

2. Glider Pike/Jack Knife *Perform a Pike and then hold push-up, followed by a Jack Knife *Lock shoulders back & down *Lock the shoulders *Elbows In

3. TRX Triceps Ext *Hold squeeze at top *Core tight

4. Matt/Pitt Crawl *Educate to use opp arm & leg *Stay low

5. Pull-Ups of Choice or DB/Plate Bent Over Rows

6. Battle Ropes: Overhand Grip Laddering Alternating Wave *Laddering is moving forward & back while rope is moving**Relax shoulders

ARM (40s x 3 Sets):

*Perform one movement after the other in a circuit

1) Partner Mirror Cardio- Do whatever partner does *Switch leader each set

2) Prisoner Jump Squats *Toes up

3) Running in place *Drive elbows to speed up legs

4) Lateral Jumps *Toes up *2 Foot jump *Jump for quickness, not power

5) Heel-Toe Hops *Imaginary Jump Rope *Imagine jumping jump and doing heel-toe movement

6) Hip Twist:  *Do not go into squat – focus on rotation of hips

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 Gym Trainer Boot for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com