San Mateo Boot Camp 8/5/13: 35 Minute Challenge Fat Loss Workout

San Mateo Boot Camp 8/5/13: 35 Minute Challenge 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 Phase 2

Phase 2: Core (Perform the following movements for 40s in a circuit with a 5s transition for 2 Sets  

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

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

1.     Body Rock Supine Star Crunch *Legs straight *Open Legs with Crunch *Reach as high as possible *Look at abdomen *Tongue on roof of mouth http://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 elbow *Tongue on roof of mouthhttp://archive.bodyrock.tv/2011/05/23/run-the-world-workout/ *3B’s

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

Phase 3: Primal Movements: Perform the following movements for 5 reps for 1 set *Goal is blood flow, not max efforts

1.     Squats with Egg Beaters *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 *2Bs *Educate about #1 below

2.     Push-Up Tuck *Shoulders back & down *Elbows in  *Spread fingers *3B’s *Educate about #6 below

3. Single Leg Deadlift (5 reps each leg) *Move from hip *Straight leg *Flat back *3B’s *Educate about #2 below

*Review WOD below during Phases 2 & 3 above. After 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 35 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 *Keep elbows in
2. SB/MB Single Leg Deadlift (10 each leg) *Move from hip *Straight leg *Flat back *3B’s *Squeeze but and shoulder blades at top *Start with feet together
3. Partner 5 Yard Lateral Shuffle (Touch both cones 5x- start at center) *Partners face each other *Stay low *Relax heels
4. DB Renegade Row (5 each side) *Push-up position, holding DB in one hand or both hands *Wide feet *Elbows in *Shoulders back & down à Row  *Squeeze shoulder blades and hold for 1-2s *Keep butt down *3B’s *Modify with TRX Rows
5. Frog Jumps with Forward Back Jump (10) *Jump forward & backwards while doing frog jump
6. TRX Atomic Push – Up  (10) *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 *2B’s

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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