San Carlos Personal Trainer Workout 6/22/12- Bikini Body Challenge Workout!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 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 40s in a circuit with a 5s transition for 2 Sets (Total Time: 4:30)
1. Supine Bridges with Straight Leg Raise: 20s Each Side *Hips Level *Keep Butt Up *Get a good stretch with leg going up & down
2. Supine Oblique Crunch: 20s Each Side * Lie with your upper back in a supine position with your knees and hips bent. Lower your legs to the left side at a 90° angle in the hip. Flex your waist to raise your upper torso a few inches off the ground while focusing your attention on the right oblique. Control the movement back down to the ground and repeat. Repeat on the right side.
3. Prone Back Extensions *Open arms to sides and lift upper body & legs *Legs Straight *Toes Flexed (Hold 3s) *Relax Shoulders
Phase 3: None
Perform the following workout as fast as possible until complete. Perform the walk/jog/sprint portion for 4 laps- goal is 1/4 mile. Campers can alternate the two strength exercises after walk/jog/sprint as needed to finish each station before moving on.
1. Walk/Jog/Sprint-4 Laps
Ball Push-Ups: 50
Lower Ab Raises: 50 *Ideally Keep Legs Straight- Riase and Lower Legs *To increase difficulty lower legs towards ground *Start the movement in raised position to focus on stability needed to go down. *Keep 3 B’s-make sure spine is imprinted *Relax Neck & Shoulders *Elevate Upper Body into Crunch to Make More Difficult
2. Walk/Jog/Sprint-4 Laps
Pull-Ups/Partner Pull-Up: 50 *Keep hips up on partner pull-up
MB/SB Split Squats: 25 Each Side *Place MB/SB on Each Shoulder of Back Leg
3. Walk/Jog/Sprint-4 Laps
Jump Rope: 50 Double Unders or 100 Regular Jumps
MB Wall Sit Up Toss: 50
4. Walk/Jog/Sprint-4 Laps
TRX Triceps & Biceps: 25 Each Squats: 50 *Add SB if tolerated *Goal is speed with good form
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
