Redwood City Personal Training Boot Camp 9/24/12- Body Weight Exercises for Weight Loss & Partner Fun

Redwood City Personal Training Boot Camp  9/24/12- Body Weight Exercises for Weight Loss & Partner Fun
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 Partner Sit ups-Partners face each other, interlock feet, and perform full sit-ups, clapping their hands at the top. *Educate about partner workout here
2.     Plank Jacks *Shoulders back & down *3 B’s-Stay tight  *Keep head in allignment with spine
3.     Prone Butt Pinchers *Hold 2s *Brings bottom of feet together and open hips as wide as possible *Lift legs as high as possible and squeeze butt at top for 4s
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 blood flow, not max efforts
1.     Forward Lunges with Arm Raise *Alternate sides and hold stretch for 2s *Reach arms straight up and back to increase stretch
2.     Push-Up Hold with One Arm Rotation *Wide feet *Shoulders back & down *Elbows in *Educate about partner push-up here *Squeeze shoulder blades and hold for 2s
3.     Prisoner Squats  *Hinge from hips *Shoulders back & down *Squeeze shoulder blades *Perform at moderate speed  *Educate about jumps squats here
*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.
Description: https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gifPartner Training: There are 7 stations. Pair up in those 7 stations to perform the ladder exercises.  Allow 10 seconds rest BETWEEN EACH TIMED INTERVAL. Example: 50 sec jump squat, 10 sec rest, 40 sec jump squat, 10 sec rest, 30 sec jump squat, 10 sec rest and so on. Perform all 4 sets before moving on to next exercise. Also allow 30s rest between each different exercise (ex. switching from jump squats to push-ups.)
1.     Partner MB Jump Squats –One Camper Holds a MB while jumping and the other attempts to block the ball as in volleyball. Ball will switch to other camper at halfway point. Campers will perform this exercise for the designated period of time:
50 sec Jump squats 40 sec Jump squats 30 sec Jump squats 20 sec Jump Squats
Partner Push-ups- Partners face each other, perform simultaneous push-ups, and partners will clap opposite hands together at the top. (rep #1: right hand to right hand, rep #2: left hand to left hand- creating a criss-cross pattern.) *Wide feet
50 sec Push-ups 40 sec Push-ups 30 sec Push-ups 20 sec Push-ups
3. Partner MB Lunges-Partners face each other and line up right shoulder to right shoulder. Both perform forward lunge with right foot handing ball off each time. At half way point, switch sides.
50 sec Sit ups 40 sec Sit ups 30 sec Sit ups 20 sec Sit ups
4. Partner Burpees (No push-up)- Partners face each other and perform burpees at the same time and clap hands together at top of movement
50 sec Lunges 40 sec Lunges 30 sec Lunges 20 sec Lunges
5.     Partner Rows-Partners face each other with elastic bands interconnected with each other. Pull the band and inhale at the same time.
50 sec Rows 40 sec Rows 30 sec Rows 20 sec Rows
6.     Partner T-Drill Run – Partners face each other and perform a t-drill.
50 sec Run 40sec Run 30 sec Run 20s sec Run
7.     Partner SB/MB/Plate Kneeling Trunk Rotation – Partners are back to back  and hand off either plate or MB to other. Switch direction half way
50 sec Rotations 40 sec Rotations 30 sec Rotations 20 sec Rotations
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 Training Boot Camp  for One Week for Only $1: www.BootCampRedwoodCity.com
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