San Carlos Group Personal Training 5/6/13: Seis De Mayo Challenge – Lower Body Fat Blaster
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Lower Ab Curl *3B’s *Keep heels as close as possible to hamstrings *Stay tight & curl *Educate to keep core tight
2. Prone Plank *3B’s *Alt. 1 elbow off ground and hold for 2s *Shoulders back & down *Wide feet *Stay strong & stable
3. Prone Hip Extension with Hip AD/AD *2B’s *Thighs off groundà abduct and adduct thighs and repeat *Looks down
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 not speed here
1. Single Leg Squats *Alt. legs *Hinge from hip *Get as low as possible with hips mat *Feet together *educate about #1
2. Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *3B’s *educate about #5
3. Squat Hold with Fwd. Lunges *Alternate legs *Hinge from hip *Shoulders back & down *2B’s *educate about #2
*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.
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 7 sets, 30s transition time after all 7 sets are complete
WOD: Perform the following exercises in a circuit for 40 each for 4 rounds with 15s rest in between exercises:
1. Bench/Mat Single Leg Squat (20s each leg) *2B’s *Hinge from Hip *Sit as low as possible into mat *Feet together
2. Band Monster Walk with MB(AKA Grouchos)-Fwd & Back (20 s each way) *Hold MB and squeeze *2B’s *Hinge from Hip *Stay Low *Keep Hips Forward –try not to rotate
3. Boxing *Use core & review a couple simple combinations in warm-up
4. Plank with Triceps Kickbacks (20s each side) *Use light plate or hold db *Wide Feet *3B’s *Keep elbows in
5. Burpee Pull-Ups/Push-up *3B’s *Jump up to pull-up bar after burpee *if unable to perform burpee do hang *Studio- Perform outside
6. Battle Ropes-Underhand Alt. Wave with Laddering (Laddering is moving forwards & backwards while doing the wave) *2B’s *Hinge from Hip *Studio- Perform outside
7. Jump Rope with High Knees *Toes up- land on ball of foot- heels relaxed
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 San Carlos Group Personal Training for Only $29 for 3 Sessions: 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 Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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
