San Mateo Personal Trainer Boot Camp 2/4/12- Post Super Bowl 6-Station Fat Reduction Workout

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.
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