Redwood City Personal Trainer Boot Camp 7/2/12- Week 3: 21 Day Bikini Body- 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. Bicycle Crunch
2. Supine Bridge w/ Straight Leg Raise *Get stretch with hamstrings *Alt. legs *Keep hips level
3. Prone Butt Pincher *Squeeze butt *Lift legs off ground *Feet together
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. Forward Lunge with Arm Raise *Stretch backwards *Hold for 2 s *Alt. Sides
2. Hindu Push-Ups
3. Standing Wood Chops (High to Low) *Use legs to get low
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. SB Squats *Lead from hips
2. Pull-Ups or TRX Wide Rows
3. Prisoner Split Squats (20s each side) *3B’s
4. Triceps Ext. *Just drop elbows towards ground on this exercise * Not a press for the chest *Barely put finger on the bleacher- easier on the wrist
5. Band Reverse Wood Chops (20s each side) *Weight Shift with movement *Move from core
6. MB Slam & Close Grip Push Up Burpee
ARM (40s x 3 Sets):
1) Whacky Jacks:
2) Quick Feet with Right – Left Cue *Coach tells campers to shuffle right or left *Relax heels
3) In-In-Out-Out *Lead with different foot every 15s *Visualize going into two squares and out of 2 squares
4) Quick Feet with 180 Degree Rotation Cue *Coach tells campers to rotate front or back *Relax heels
5) Star Jumps
6) Heismans
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
