San Carlos Boot Camp 4/7/14– Metabolic Fat Loss Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Do mobility exercises for wrists
Phase 2: Review WOD below
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 120s work time, 0s rest, 6 sets
As a Group: Have your campers perform the following 4 exercises for 8 reps each. They have 2 minutes to complete it. Set your gymboss/timer for every 2 minutes for them to restart and repeat. If your campers are getting too much rest have them do 9 reps of each. If they are not getting enough rest have them do 7 and etc. Complete 6 sets of 2 minutes. 2 Different Circuits.
Circuit #1:
· 8 Side Lying One Arm Push-Ups (each arm) *3B’s *Stack hips *Shoulders back & down http://www.youtube.com/watch?v=cTJaQGR99pQ *Legs straight to increase difficulty
· 8 Prisoner Split Squats (each leg) *3B’s *Shoulders back & down
· 8 DB/KB/Plate Bent Over Rows (each arm) *2B’s *Shoulders back & down *Squeeze shoulder blades *Make it a tough 8 reps, especially for the ladies
· 8 Cross Over Mountain Climbers (each leg) *3B’s *Shoulders back & down *Move from core
After Circuit #1: ¼ Mile Run
1-3 minutes Rest (Review Circuit #2 during this time)
Circuit #2:
· 8 Burpees *Hit chest to ground *3B’s
· 8 Pull-Ups or 8 Rope Climbs (each arm) or 8 Cargo Net Climbs (each arm) *3B’s
· 8 Prisoner Sumo Jump Squats *Wide feet *Toes out *2B’s *Get low with hips
· 8 Crab Walks (8 each arm and leg combos) *Butt 1”off ground *Shoulders back & down *Squeeze shoulder blades *2B’s
After Circuit #2: ¼ Mile Run
2-3 minutes Rest (Review Tabata Finisher during this time)
As a Group Finisher: Have them perform the following Tabata’s. 20 sec of work and 10 seconds of recovery for 8 sets (4 minutes). Rest 30-60s between the two different exercises.
Tabata #1: Plank Jacks *Shoulders back & down *Keep core from sinking *3B’s
Tabata #2: Side Plank (4 sets each side) *3B’s *Shoulders back & down *Squeeze shoulder blades *Head straight *Increase intensity by doing leg raises with top leg *Lower intensity by crossing over top leg
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try the 21 Day Rapid Fat Loss Program at San Mateo Boot Camp for Only $39: www.ShampsBootCamps.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 Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
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
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
