San Carlos Gym Trainer Boot Camp 10/22/12: 75 Day Holiday Transformation Challenge –Day 15: Lower Body Fat Blaster

San Carlos Gym Trainer Boot Camp 10/22/12: 75 Day Holiday Transformation Challenge –Day 15: Lower Body Fat Blaster

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 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)

1.     Lower Ab Curl *Keep heels as close as possible to hamstrings *Stay tight & curl *Educate to keep core tight

2.     Prone Plank *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  *Thighs off ground- abduct and adduct thighs

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

2.     Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in

3.     Squat with Back Lunges *Alternate legs *Hinge from hip *Shoulders back & down

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd 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) *Bend from Hip *Sit as low as possible into mat

2. Band Monster Walk (AKA Grouchos)-Fwd & Back (20 s each way)*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

5. Burpee Pull-Ups/Push-up 

6. Battle Ropes-Underhand Alt. Wave with Laddering (Laddering is moving forwards & backwards while doing the wave)  

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.

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