Redwood City Personal Trainer Boot Camp 6/11/12- 32 Minute Workout: Core-Cardio-Strength

Redwood City Personal Trainer Boot Camp  6/11/12- 32 Minute Workout: Core-Cardio-Strength 

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.     Alternating Quadruped *Opp. Arm & Leg Raise *Hold for 1 sec *Educate to engage core here so they are set for the next 40 min!

2.     Plank with Opp. Arm & Leg Crawl *Only perform 1 each arm & leg-alternate each rep so they will not move

3.     Lower Abdominal Curl *Flex knees as much as possible and focus on curl from core

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 Squats

2.     Push-Up Hold with 1 Arm Rotation *Wide feet

3.     Walking Sprinters Lunges

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 Squat/Curl/Press *Pick up SB in squat positionà perform bicep curl and press it overhead
2. Plank Elbow Crawls  *Goal opp. arm & leg *Stay low *Butt down *Keep plank-stomach off ground
3. Three Way Lunges (Forward-Side-Back) *12-3-6 & 12-9-6 –Use clock to help people get the movement *Keep 3 B’s –move from core not leg *Alt. Sides
4. TRX Rows *Relax Shoulders *Hips Back *Arms Straight
5. Battle Ropes: Overhand One Arm Wave with Kneel to Stand (15s each arm) *Two people can do it at the same time  *Rope pointed down to ground *Start in Kneeling Position and Stand While Doing Wave *2 B’s
6. MB Push Up (One Arm and Switch) *Shoulders down & back *Butt down *Go to knees if butt is up *Ball under shoulder

ARM (30s x 3  Sets):

1)    Burpees

2)    High Knee Run *Land on ball of the foot with toes up

3)    High Knee Skips *Land on ball of the foot with toes up

4)    Cross Over Mountain Climber *Rotate from core

5)    Star Jacks

6)    5 Yard Lateral Shuffle

*Perform additional cardio as needed

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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