San Carlos Gym Fat Buster Workout-6/24/13: 12×12 Challenge Day Monday

San Carlos Gym Fat Buster Workout-6/24/13: 12×12 Challenge Day Monday

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (5 Min) 

Phases 2 & 3: Go Over & Perform WOD Exercises Below For 20s Each with 5 s Transition (Exercises like TRX Just Review)

*Warm-up for no more than 10 minutes as the campers will continue to warm-up for the first few sets of the workout below given the design. Instruct them to gradually increase intensity given skill, fitness and injuries.

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

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

Campers team up with a partner or small group and perform the following 12 exercises for 1 rep, then 2 reps, then 3 reps, to reach all the way to 12 reps each. Any order is fine. Campers can rest when needed, but their overall goal is to finish this workout in their best time possible. (Those that finish early can jog, walk, bike, etc.)

1.    1 SB Squat (any position) *2B’s *Hinge from hips *Shoulders back & down *Get as low as possible- use mat/step/MB as needed

2.    1 Burpee *Stay tight *3B’s *Shoulders back & down *No push-up *Educate about modifications-instead of jumping bring one knee up at a time

3.    1 Full Sit-up *Dig heels *Look at abdomen *3B’s *Bring elbows to groin with hands to sides of head- no pulling on neck *Tongue on roof of mouth

4.    1 Reverse Lunge into a Front Kick – EACH Leg *3B’s *Shoulders back & down *Move from center of gravity (belly) *Keep hands up

5.    1 Prisoner Sumo Jump Squats *2B’s *Hinge from hips *Shoulders back & down-squeeze shoulder blades *Hands behind head  *Wide feet *Toes out *Get low

6.    1 TRX 1 Arm Row with Rotation – EACH arm *Squeeze shoulder blades and hold for 2 s *3B’s *Shoulders back & down *Other hand on hip

7.    1 Box Jump – (modification – 1 Step-up EACH leg) *Start with arms overhead and end overhead *2B’s *Hinge from hips *Explode into ground *Raise/lower mat/step as tolerated

8.    1 Hindu Push-Up *Start in downward dog on tippy toesà dive bomb into cobraà go straight back into down dog *3B’s *Lock shoulders back & down

9.    1 Cross-over Mountain Climber – EACH leg  *Knees barely off ground *Rotate from core *3B’s *Lock shoulders back & down

10. 1 One-legged Deadlift – EACH leg *Can use SB/Plate/MB  *2B’s *Hinge from hip *Shoulders back & down-squeeze shoulder blades

11. 1 Deck Squat (modification – raise up surface with a mat) *Start and end with arms overhead *2B’s *Hinge from hip *Studio- place steps/big mats outside (they are upstairs)

12. 1 Speed Ladder-Run Through *One foot at a time *Relax heels *Drive elbows *Arms help the legs go faster *Studio- place outside

(If Time Permits) As a Group: Finish with Wind Sprints. 20 seconds of work followed by 10 seconds rest for 4 minutes (8 sets)

(If a larger group you can break them up into two groups and do 20 s sprint with 20 s rest (6-8 sets)

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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