Redwood City Gym Trainer Boot Camp 9/17/12: 6 Station Fat Loss 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 Lower Ab Curl *Lift pelvis *Keep knees flexed as much as possible by bringing heels to butt *Keep 3 B’s (Engage belly, butt & bladder) *Educate here about core stability-start with education about breathing and initiating with belly first
2. Supine Bridge with Leg Raise (Alternate sides) *Keep hips up & level *Shoulder blades a fist height off ground *Get a good stretch with hamstrings *Toes up
3. Prone Push-Up Hold with Hold of Opp. Arm & Leg (Hold 1-5s- campers go at their pace) *Wide feet *Keep 3 B’s (Engage belly, butt & bladder) *Look down *Shoulders back & down *Educate here about core stability
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is not speed here
1. Backwards Lunges (Alternate legs) *Hands in ready position *Move backwards from center *Shoulders back & down- squeeze shoulder blades *Keep core tight- 3B’s
2. Single Leg Deadlifts (Alternate legs) *Hinge from hips *Keep core tight *Shoulders back & down and squeeze shoulder blades
3. Prisoner Squats *Hinge from hip
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of 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, 36 total sets for workout.
PM (30s x 3 Sets):
1. SB/Plate Romanian Deadlifts *Hinge from hips *Shoulders back & down *Squeeze and hold shoulder blades *Keep core tight *Flat back
2. TRX Row (Start with Pronated Grip and end with Supinated Grip) *Shoulders back & down *Squeeze and hold shoulder blades for 3 s
3. Wall Squat Hold with Leg Extension (Hold 3s If Possible) *Start with feet together
4. Beam Over-Unders at SMGC & Burlingame *Hit the ground and crawl a few yards and crawl over something (high matt) at other locations or get-ups with high knees
5. Close Grip Push-Ups with Hands on Beam or Matt *Elbows In *Shoulders back & down *3B’s
6. Battle Ropes- Underhand (Handles Up) Grip Alternating Wave with Backwards Lunges (Alt. Lunge) *Move backwards from core *3B’s
ARM (30s x 3 Sets):
*Perform one movement after the other in a circuit or do all 3 sets and then move to the next exercise.
1) High Knees – Red Light – Green Light *Coach yells out “green” and campers perform high knees- “red” – keep feet moving low to ground *Toes up
2) Run in place with wide feet *Coach says “switch” and campers rotate 180 degrees *Toes up *Athletic position with hands in ready position
3) Frog Jumps *Get high if joints allow- reach up *Sit back and touch the ground while in squat *Hinge from hips
4) Lateral Skips *Skip right & left *Toes up *opp. Arm & leg
5) Cross Country Skier Jumps *Opp. arm & leg *Arms straight *Toes up *Start in split stance
6) Semi Circle *Campers move in semi-circle right to left *Athletic position with hands in ready position
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
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.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
