San Mateo Fat Loss Boot Camp 6/14/13: Strength 8 Fat Loss Circuit

San Mateo Fat Loss Boot Camp 6/14/13: Strength 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: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

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

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

1.     Plank *Lock shoulders back & down  *3B’s *Educate about core stability needed for success in WOD

2.     Prisoner Cobra Hold *Squeeze shoulder blades *2B’s *Feet on ground

3.     Rocking Supine Chop *Start with arms overhead and begin in seated positionàrock backà*Explode up as if standing up in deck *Close feet *Feet on ground squat *3B’s*Look at abdomen *Tongue on roof of mouth *Educate about deck squats below

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set (Total Time: 1:30) *Goal is blood flow, not max efforts

1.     Squat with Bear Hug *Hinge from hips *Perform at moderate speed in warm-up *Shoulders back & down *Hinge from hip *2B’s *Educate about #2 below

2.     Push-Ups  *Shoulders back & down *Elbows in *3B’s *Educate about #5 below

3.     One Leg Squat *Alt. sides *Feet together to start *Hinge from hip *2B’s *Educate about #6 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.

WOD: Perform the following 8 exercises for 8 reps each as fast as possible for 30 minutes. Count number of rounds and challenge campers to do as many as possible with good form. Campers work with a partner or a small group to motivate and coach each other.

Strength 8– The goal of this workout is to test your strength. Load the weight as much as you can tolerate for 8 reps with good form. Perform in any order.

1.    Plate/DB Floor Press-8 *Lock shoulders back & down *Add the weight and make it tough for 8-partner can add manual resistance as needed *Elbows In *2B’s

2.    SB Bear Hug Squat *Hold as much weight as possible for 8 reps with good form *Get as low as possible *2B’s *Hinge from hips

3.   SB/MB Burpees *3B’s *Lock shoulders back & down

4.    Fat Man Rows-8 *Make it tough *Elevate feet as tolerated *Lock shoulders back & down *3B’s *Look at abdomen *Tongue on roof of mouth

5.    Glider Pike Push-Up-8 *Stay Tight *Modify with pike as needed *Lock shoulders back & down *Elbows in *3B’s

6.    One Leg Box Squat-8 each*Get as low as possible with box *Touch butt & go *2B’s *Hinge from hips

7.    Deck Squat with Jump: 8 *Arms start and end overhead *Hinge from hip *Close feet *Use mat to assist as needed- raise mat to make easier *2B’s

8.    Battle Rope Pull & Rotate: 8 each side *Rotate from core *Relax neck *2B’s *Lock shoulders back & down *Partner applies resistance to make it tough to do movement *Switch after 8 each side *Split stance *Strong position for both partners
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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