San Mateo Fitness Trainer Boot Camp 5/24/13: 6 Station Fat Loss Rotation

San Mateo Fitness Trainer Boot Camp 5/24/13: 6 Station Fat Loss Rotation

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 9 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.     4 Point Tuck with Opposite Arm & Leg (10s Hold)  *Lock Shoulders Back & Down *3B’s *Relax shoulders

2.     Dancing Crab *Bridge position on all 4’s: Start with butt downàlift hips off ground into bridge and reach right hand to left footàlower hipsàrepeat on other side*Lock Shoulders Back & Down *3B’s

3.     Supine Russian Twists *Rotate knees right to left- extend legs to make harder *3B’s *Keep shoulders on the ground

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set *Goal is not speed here

1.          Squats  (Hold at bottom for 5s-Get low) *Hinge from hips *2B’s *educate about #1 in wod

2.          Inchworm Spiderman Push-Up *Stand tallàallow arms to reach towards the groundàperform inchworm with hands (walk hands forward to plank (hold)àperform a spiderman push-up on each sideàperform inchworm with feetà perform inchworm with hands (walk hands forward to plankàperform a spiderman push-up on each sideàrepeat *3B’s *Shoulders Back & Down*educate about #3 in wod

3.          Split Squats with Biceps Curl (15s each side) *3B’s *Shoulders Back & Down *educate about #5 in wod

*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.

 WOD: Perform the following (6 Station) Primary Movements (PM) below for 40s intervals and follow with Active Rest Movement (ARM) for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same ARM as a group; however, you can accommodate twice as many campers if half the group does the PM and the other half does ARM. Transition time is 5s between PM & ARM and so they need to move quickly.  

*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

PM (40s x 3  Sets):

1. Bosu/Disc Unstable Squats (Hold at bottom for 5s-Get low) *Hinge from hips *2B’s
2. Plate/SB Front Loaded Reverse Wood Chops (20s each side) *Weight Shift with movement *Move from core *Hinge from hips *2B’s *Shoulders Back & Down
3. Inchworm Spiderman Push-Up *Stand tallàallow arms to reach towards the groundàperform inchworm with hands (walk hands forward to plank (hold)àperform a spiderman push-up on each sideàperform inchworm with feetà perform inchworm with hands (walk hands forward to plankàperform a spiderman push-up on each sideàrepeat *3B’s *Shoulders Back & Down
4. Pull-Ups (Reverse Grip) *3B’s *Shoulders Back & Down
5. Split Squats with Biceps Curl (Band, DB’s) (20s each side) *3B’s *Shoulders Back & Down
6. Rope: Kneeling Position Overhand Snake  *Keep arms fairly straight *3B’s *Shoulders Back & Down

 ARM (40s x 3  Sets):

*Perform one movement after the other in a circuit

1. In-In-Out-Out Footwork Drill (20 s leading in with each foot) *Start with feet wide *Relax heels *3B’s
2. Run in place *Keep feet close to ground *Drive elbows *Relax heels *3B’s
3. Mountain Climbers *Knees barely off the ground *3B’s *Shoulders Back & Down
4. High Knee Runs (Green light – red light) *3B’s *Toes up Drive elbows
5. Forward-Forward-Back-Back Footwork Drill (20 s leading with each foot) *Relax heels *3B’s
6. Cardio of choice

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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