San Mateo Personal Trainer Boot Camp 2/4/12- Post Super Bowl- 6 Station Fat Reduction 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
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Plank *3B’s *educate about #5 in ARM
2. V-Ups with Bent Knees (AKA Combo Crunch) *Raise legs higher to make easier *Attempt to touch hands to toes *3 B’s *Tongue on roof of mouth
3. Prone Cobra *Shoulders externally rotated with thumbs up and in towards shoulder blades *Squeeze shoulder blades *Legs on ground *Hold 5s *Look down
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Forward Lunge *Alt. each side *3B’s *educate about #1
2. Push-Ups *3B’s *Elbows in *educate about #5
3. Lateral Squat *2’B’s *Start with feet togetheràstep to right and squatàstep to left and squat *Hinge from hips *educate about #6
*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 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. 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. Each station will take 4:15 and there will be 30s rest in between so 4:45 x 6 .
PM (40s x 3 Sets):
1. MB Partner Lunge (rt side 20sà lt side 20s) *3B’s *This is a forward lunge with a MB handoff *Shoulders back & down
2. Sandbag Sprint (can use medicine ball also) *work with a partner *One person runs and comes back and other person grabs load and does sprint *Goal is speed. *If only going mod. Intensity, same person can go for 40s
3. Dips *Keep shoulders back & down *Do not engage upper traps *Focus on end range of motion-> extension- hold at the top or 2s
4. Pull-Ups *Shoulders back & down *Neutral grip
5. TRX Chest Press *Lock *Shoulders back & down
6. Lateral Squat & Jump Tuck: *Start with feet togetheràstep to right and squatàperform jump tuckàstep to left and squat and perform jump tuck (touch knees to hands at the end of the squat)*Use beam at gymnastics studio to go under with squat *Use hurdles at studio *See video at top
ARM (40s x 3 Sets):
1. Jumping Jacks *Relax heels
2. High Knee Run Drill & Down-Ups (touch ground with chest-not a push-up) *Coach says down *Toes up
3. Lateral Hop *Hop laterally onto one foot and then hop laterally to the other *Stick landing *Spread toes *Remember a hop is movement with one leg, jumps are with two legs
4. High Knee Skips *Toes up
5. Plank Alt. Spiderman: http://www.youtube.com/watch?v=d-0t_a2AY10 *Lock
6. Curtsy Lateral Lunge: http://www.youtube.com/watch?v=PWEdJRRndkQ&feature=related *See 5:15
*May need to cut 3rd round of the ARM
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.
Try San Mateo Personal Trainer Boot Camp for Only $29 for 3 Sessions:http://www.sanmateofit.com/
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp,Personal Training & Nutrition
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
