San Mateo Gym Trainer Boot Camp 4/1/13: April Fools 6 Station Fat Loss Workout

San Mateo Gym Trainer Boot Camp 4/1/13: April Fools 6 Station Fat Loss Workout

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

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

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

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Supine Lower Ab Curl *Lift pelvis *Keep knees flexed as much as possible  by bringing heels to butt *Keep 3 B’s (Engage belly, butt & bladder) *Educate here about core stability-start with education about breathing and initiating with belly first

2.     Supine Bridge with Leg Raise (Alternate sides) *Keep hips up & level *Shoulder blades a fist height off ground *Get a good stretch with hamstrings *Toes up

3.     Prone Push-Up Hold with Hold of Opp. Arm & Leg (Hold 1-5s- campers go at their pace) *Wide feet *Keep 3 B’s (Engage belly, butt & bladder) *Look down *Shoulders back & down *Educate here about core stability

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 not speed here

1.     Single Leg Deadlifts (15s each) *Hinge from hips *Keep core tight *Shoulders back & down and squeeze shoulder blades  *2B’s *educate about # 1

2.     Close Grip Push-Ups *Elbows In *Shoulders back & down *3B’s *educate about #5

3.     Squat Hold (15s Hold) *Hinge from hip *2B’s*educate about #2

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround 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 30s intervals and follow with Active Rest Movement (ARM) for 30s 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: 30s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for PM & ARM, 36 total sets for workout.

PM (30s x 3  Sets):

1.     SB/Plate Romanian Deadlifts *Hinge from hips *Shoulders back & down *Squeeze and hold shoulder blades *Keep core tight *Flat back *2B’s

2.     Wall Squat Hold with Leg Extension (Hold 3s If Possible) *Start with feet together *3B’s

3.     TRX Row (Start with Pronated Grip and end with Supinated Grip) *Shoulders back & down *Squeeze and hold shoulder blades for 3 s *3B’s

4.     Beam Over-Unders (Gymnastics Facilities) *Studio: Get-ups with high knees *If sunny and dry, Studio Campers at can use hurdles that are outside for over-unders

5.     Close Grip Push-Ups with Hands on Beam (Gymnastics Facilities) *Elbows In *Shoulders back & down *3B’s *Campers at Studio can use yellow equalizers and *Place feet on step/mat to make harder

6.     Battle Ropes- Underhand (Handles Up) Grip Alternating Wave with Backwards Lunges (Alt. Lunge) *Move backwards from core *3B’s *Shoulders back & down *Only use 2 ropes at Studio for space (split group- 2 are doing cardio below)

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit or do all 3 sets and then move to the next exercise.

1)    High Knees – Red Light – Green Light *Coach yells out “green” and campers perform high knees- “red” – keep feet moving low to ground *Toes up *3B’s

2)    Run in place with wide feet *Coach says “switch” and campers rotate 180 degrees *Toes up *Athletic position with hands in ready position *3B’s

3)    Frog Jumps *Get high if joints allow- reach up *Sit back and touch the ground while in squat *Hinge from hips *2B’s

4)    Lateral Skips *Skip right & left *Toes up *Opp. Arm & leg *3B’s

5)    Cross Country Skier Jumps *Opp. arm & leg *Arms straight *Toes up *Start in split stance *3B’s

6)    Semi Circle *Campers move in semi-circle right to left *Athletic position with hands in ready position *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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