San Carlos Gym Boot Camp 7/8/13: Strength, Cardio, Core 6 Station Rotation

San Carlos Gym Boot Camp 7/8/13: Strength, Cardio, Core 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, 6 total sets for Phases 2

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.         Prone Body Saw Plank *Shift body forward and back keeping plank *Educate about core engagement needed for entire workout here *3 B’s

2.         Prone Sea Turtles *Start on stomach with arms overheadà lift arms, legs and extend spine as high as possible without painà open arms and abduct legs bringing thumbs to thighsàsqueeze shoulder blades and hold for 3sà bring arms and legs back to start and relax to ground à repeat *Relax Shoulders *2B’s

3.         Supine Vertical Scissors *Keep 3 B’s *Create energy among the group and get everyone to count (1-2-3-1, 1-2-3-2, etc) *Lower legs and crunch torso to increase intensity *3B’s

Phase 3: Primal Movements (Perform the following movements for 5 reps each in a circuit for 1 Set

1.         One Leg Squat *Alt. legs *Go as deep as tolerated *Hinge from hips *2B’s *Educate about #3

2.         Side Lying One Arm Push-Ups (5 each side) *Lock shoulders back & down *Educate about #2

3.         Backwards Lunge with Arm Raise *Alt. legs *Hold for 2s at top to get stretch *3B’s

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 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 (15s/side) x 3  Sets):

1)       Plate Step-ups *Keep one foot on step for 15s and barely touch other to ground when coming down off step. *Hold plate as tolerated *Switch foot on step after 15s. *3B’s

2)       Side Lying One Arm Push-Ups *Lock shoulders back & down *3B’s-make sure core is tight to avoid rotation

3)       One Leg Squat  *Go as deep as tolerated  *Hinge from hips *2B’s

4)       Battle Ropes: 1 Arm Wave with Opp. Foot Balance *Hinge from hip *Work on speed *2B’s

5)       TRX One Arm Rows *No rotation *3B’s *Squeeze and hold for 2s *Make it tough for 15s so only about 3-5 reps

6)       SB/MB Standing Reverse Wood Chops with Pivot *Move from core *Hinge from hips *2B’s *We did kneeling rev. chop on Tues. * Cue knee to shoulder

*All the above exercises are done for 15s on each side so coaches will call switch at half way point

ARM (30s x 3  Sets):

1)       Squat Burpees (See Pg. 64) *Instead of standing up go into squat position *3B’s

2)       Front to Back Jacks *Just like a jumping jack but feet go front to back instead of laterally *Heels barely off the ground *3B’s

3)       High Knee Run *Land on ball of the foot with toes up *3B’s

4)       Frog Jumps (See Pg. 65) *Heels barely off the ground *2B’s

5)       Prone Plank Jacks (See Pg. 71) 3B’s

6)       Standing Butt Kicks *3B’s

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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