Redwood City Personal Trainer Boot Camp 6/25/12- Week 2 “21 Day Bikini Body Workout Program” 6 Station Rotation
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. Horizontal Scissors *Keep 3 B’s *Get group to count out loud (1-2-3à1à1-2-3à2, etc)
2. Dancing Crab: *Opp Arm & Leg
3. Prisoner Prone Cobra *Keep legs on ground
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 Side Squats *Get low
2. Spiderman Push-Ups:
3. Back Lunge with with Arm Drive *Alt. Sides *Opp. Arm & leg
WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s 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. 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, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout. Each station will take 4:15 and there will be 30s rest in between so 4:45 x 6 .
PM (40s x 3 Sets):
1. Step-Ups with Arm Drive (20s each side) *Barely touch back foot so all weight is on front foot on step
2. TRX One Arm Row w/ Rotation (20s each side)*Lock
3. Prisoner Cross-Over Lunge (20s each side)
4. One Arm DB/Plate Chest Press with Head on Swiss Ball (20s each side) *Keep Hips Up
5. 3 Cone L Drill: *Stay low
6. Battle Ropes- Underhand Grip Wave on Opp. Foot (20s each side)
ARM (40s x 3 Sets):
1) Lateral Hops *Hands behind body *Stay low *Alt 1 foot to the other
2) High Knee Run *Toes up
3) Forward-Forward-Back-Back *Lead with different foot every 15s *Visualize going forwards into two squares and backwards into 2 squares
4) Lateral Step with Opp. Hand to Foot- Alternate Arm & Leg *Stay low the entire 30s
5) Frog Jumps
6) Wide Mountain Climbers *Wide Feet
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
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition
**************************************************************************
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.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
