San Carlos Fitness Trainer 6/28/13: Fat Buster 6 Station Rotation

San Carlos Fitness Trainer 6/28/13:  Fat Buster 6 Station Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 9 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)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.          Supine Lower Abdominal Curl Up *Raise upper body to increase intensity *3 B’s

2.          Bridges *Educate about Glider Leg Curl bin WOD *3B’s

3.          Push-Up Hold  with Spiderman *Bring knee to elbow and lower into push-up *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s *Educate about #2 in WOD

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set

1.     Vertical Wood Chops *2B’s *Educate about Rope Slam below

2.     Backwards Lunges with Arm Raise *Hold stretch for 2s *3B’s *Keep tuck *Educate about #3 in WOD

3.     Bear Hug Squats *Hinge from hips *Work on mobility *Squeeze shoulder blades *2B’s *Educate about #1 in WOD

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 3 boot campers immediately transition to WOD. They can get water at any time on their own.

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; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. 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 Bear Hug Squat *Hinge from hip *Squeeze shoulder blades *2B’s

2.    Spiderman Push-Ups *Bring knee to elbow and lower into push-up *Shoulders back & down- Lock *Elbows in *Alternate legs *3B’s

3.    Walking Backwards Lunges with Arm Raise *3B’s *Keep tuck

4.    Battle Ropes: Slam with Both Arms *Each rep is a max effort *Regroup after each set- not a speed exercise  *2B’s

5.    Reverse Grip Pull-Ups *3B’s

6.    Glider/Swiss Ball Leg Curls *3B’s

ARM (30s x 3  Sets):

1.    Monkey Jumps *Start in low squat with finger tips on the floor and arms hanging like a monkey–> jump laterally 2x to right and 2x to left *Shoulders back & down- Lock *Hinge from hip *2B’s

2.    Jumping Jacks *Heels barely off the ground *3B’s

3.    Red Light- Green Light: High Knee Run *Land on ball of the foot with toes up *Drive arms back-arms help the legs go faster

4.    Star Jacks *3B’s

5.    Irish Dancers  *Standing–> bring right foot to left hand and alternate with left foot to right hand- the hand and food should meet around mid- thigh. Do as fast as possible (like a jumping leg cradle)

6.    High Knee Skip with Twist *Land on ball of the foot with toes up *3B’s *Move from core

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.

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