San Mateo Gym Trainer Boot Camp 6/10/13: Summer Preparation 6 Station Rotation Workout

San Mateo Gym Trainer Boot Camp 6/10/13: Summer Preparation 6 Station Rotation Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 9 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.     Supine Lower Abdominal Corkscrew (Rotate legs in for 15s and out for 15s) *Lower legs to increase intensity *Raise upper body to increase intensity *3 B’s *Look at abdomen *Tongue on roof

2.     Prone Plank Up-Downs (15s leading with each elbow) *Elbows in *3 B’s *Shoulders back & down

3.     Prone Hip Extension *Lift lower body off ground and squeeze butt for 2s *2B’s *educate about #6

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.     Prisoner Back Lunge  (15s each leg) *Hinge from hips *Squeeze shoulder blades *Shoulders back & down *3B’s *educate about #2 in wod

2.     Push-Ups *Educate to keep core tight *Shoulders back & down *Elbows in *Hold plank for 2s *educate about #5 in wod

3.     Prisoner Split Squats (15s each side)  *Bend forward from the hip *Squeeze shoulder blades  *educate about #2 in wod

*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd 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 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 Clean & Press *Hinge from hip *Press bag with fists for bigger bags, use handles for smaller bags *Keep core tighthttp://www.youtube.com/watch?v=PYb6f4zRRGM *2B’s *Shoulders back & down

2.     Prisoner Split Squats Jumps  (15s each leg) *Hinge from hips *Squeeze shoulder blades *Shoulders back & down *3B’s *Modify with Back Lunge

3.     Battle Ropes: Backwards Lunges with 1 Arm Single Wave (15s each side) *Opp. arm and leg *Hinge from hip *Shoulders back & down *Studio- do outside

4.     TRX One Arm Row (15s each arm)  *Keep Hips Stable *Squeeze shoulder blades and hold 2s

5.     Ball Push-Ups *Feet on Ball *Shoulders Back & Down *Hold at top or perform jack knife as needed when tired

6.     Reverse Hyper Extension (Gymnastic Horse or High Stack of Matts) *Hold for 3s *Studio: Use Swiss Ball and add MB btw feet – do outside

ARM (30s x 3  Sets):

*Perform one movement after the other in a circuit

1)    Fast Feet with In & Out Movement *Stay in one place *Keep feet low *Drive elbows to speed up legs *Bring feet in & out wide as you jog fast *2B’s

2)    Later Hops with Opp. Elbow to Knee *Perform fast 2B’s

3)    High Knee Skips *Land on ball of foot and drive up into skip *Bend forward from hip *3B’s

4)    Lateral Jumps *Visualize jumping both feet side to side over a line *Quick feet *Stay Tight  *Toes up  *3B’s

5)    Insanity Power Squats *Start with feet togetherà jump feet to out to side so feet are wide and lower into squatà come up   *2B’s

6)    Jumping Jacks with Feet Crossing Front & Back *Toes up  *3B’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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