San Carlos Gym Trainer Boot Camp 10/15/12: 75 Day Holiday Transformation Challenge -Day 8: Fat Loss Circuit‏

San Carlos Gym Trainer Boot Camp 10/15/12: 75 Day Holiday Transformation Challenge –Day 8: Fat Loss Circuit

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

Phase 2 & 3: As a Group: Perform exercises below for 5 minutes as fast as possible with good mechanics. Rest as needed. (Coach reviews WOD)

• 6 Body Weight Squats *Get lower each set
• 6 Inch Worms (hold push-up position for 5 s)
• 6 Sit-Up Chops (Chop Right & Left)  

Rest 1-2 minutes – Go over WOD below and organize as needed

There are 3 circuits with 3 exercises in each circuit. Organize the groups so there are 3 groups in each circuit, all doing a different exercise (for large groups). Place all the weights/SB’s in the middle of the circuit, so campers can grab things quickly. No need to organize. Campers perform each exercise for 30 seconds and move to the next exercise in the circuit with 10s rest. Perform 3 sets of each circuit before moving to the next circuit. Rest 1 minute between each circuit.

Circuit #1 (4 min/round x3) *12 min total

• 30 sec Split Jump Lunges (alternate legs) *Modify as needed *Balance is the key here!
• 10s rest
• 30 sec Lateral Lunges ( alternating sides)
• 10s rest
• 30 sec Prisoner Squat Jumps
• 10s rest
• 30 sec Split Jump Lunges (alternate legs)
• 10s rest
• 30 sec Lateral Lunges (alternating sides)
• 10 s rest
• 30 sec Prisoner Squat Jumps
• 10s rest

Circuit #2 (4 min/round x3)

• 30 sec Plate/SB Bent Over Rows *Squeeze shoulder blades and hold for 2s
• 10s rest
• 30 sec Push-ups
• 10s rest
• 30 sec Plate/SB Sumo Deadlift
• 10s rest
• 30 sec Plate/SB Bent Over Rows
• 10s rest
• 30 sec Push-ups
• 10s rest
• 30 sec 30 sec Plate/SB Sumo Deadlift
• 10s rest

Circuit #3 (4 min/round x3)

• 30 sec Elbow Plank Jacks (legs go in & out)
• 10s rest
• 30 sec Glider Roll Out
• 10s rest
• 30 sec Bench Crunch
• 10s rest
• 30 sec Elbow Plank Jacks (legs go in & out)
• 10s rest
• 30 sec Glider Roll Out
• 10s rest
• 30 sec Bench Crunch
• 10s rest

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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