Redwood City Personal Trainer Boot Camp 6/18/12- Burn Over 500 Calories with this “21 Day Bikini Body Workout Program”
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. Lower Abdominal Wide Knee Curl or Knees Up *Flex knees as much as possible and focus on curl or knee up from core
2. Supine with Bridge with Straight Arm Raise *Raise arms as hips go up and extend spine/open chest/lats
3. Bench Crunches
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
2. Close Grip Push-Up *Wide feet *Hold Push-Up to modify
3. Alternating Single Leg Deadlift
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. 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 Bent Over Rows *Butt Out
2. Glider Leg Curls *Keep Hips Up
3. Commando Push-Ups *Perform push-up and roll to right or leftàrepeat *Elbows In
4. Wall Squat with MB Btw Knees
5. Battle Ropes- One Leg Squat with One Arm Wave *Opposite Arm & Leg (8 reps on each leg-keep wave moving)
6. Walking Lunges with MB Rotation
ARM (30s x 3 Sets):
1) Down-Ups *Instructor says down and campers hit the floor *Campers move in place with quick feet
2) Butt Kicks
3) Squat Burpee *Go to push-up position and back to squat position
4) Boxing
5) Jumping Jacks
6) 5 Yard Lateral Shuffle
*Perform additional sprints if time permits
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 Personal Trainer Boot Camp for Only $29 for 3 Sessions: www.BootCampRedwoodCity.com
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
