San Mateo Boot Camp 2/1/13: Pre-Super Bowl Fat Loss Workout

San Mateo Boot Camp 2/1/13: Pre-Super Bowl Fat Loss Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 40s 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  

1.     Body Rock Star Crunch *Legs straight *Open Legs with Crunch *Reach as high as possiblehttp://archive.bodyrock.tv/2010/11/20/star-crunch/ *3 B’s

2.     Body Rock Side Crunch (20s right side) *Lying on your right side, bring left knee to left elbow with crunch *Opposite hand on the ground helps the movement *Bend knees to make easier *Can also just bring knees to elbowhttp://archive.bodyrock.tv/2011/05/23/run-the-world-workout/ *3B’s

3.     Body Rock Side Crunch (20s  left side) *See above

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 3

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 blood flow, not max efforts

1.    Squats *Spread toes and feel the feet, especially outer foot and little toes *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Work on getting lower *Educate about #1 below

2.    Push-Up Tuck *Shoulders back & down *Elbows in  *Spread fingers *Educate about #6 below

3. Single Leg Deadlift (15s each leg) *Move from hip *Straight leg *Flat back *3B’s *Educate about #2 below

*Review WOD below during 2^nd round of Phase 2 & 3 above. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Workout of the Day: Perform the 7 exercises below in any order for 30 minutes. Run to each station. See how many rounds you can complete. Work with a partner to help with form and motivation. Campers can modify reps and exercise as needed.

1. Battle Ropes-Egg Beaters with Squat (25) *Rotate externally *Do egg beater with each squat *Hinge from hip with squat *2B’s
2. SB Single Leg Deadlift (10 each leg) *Move from hip *Straight leg *Flat back *3B’s
3. 5 Cone Liners (3) *Stay low
4. DB/Plate/Sandbag Bent Over Rows (15) *Shoulders back & down *Squeeze shoulder blades and hold for 2s*Flat back *2B’s *For those with back pain do TRX Rows
5. Frog Jumps with Forward Back Jump (15) *Jump forward & backwards while doing frog jump
6. TRX Atomic Push – Up  (15) *Jack Knife- Push-Up *Elbows in *Shoulders back & down *For those with back pain use a swiss ball *3B’s
7. Single Leg Squat (10 each leg) *Move from hip *Get as low as form allows

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.

Try San Mateo Fat Loss Boot Camp for Only $29 for 3 Sessions: www.SanMateoFit.com