San Mateo Personal Trainer Workout 3/22/13- 30 Minute Fat Burner Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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

1.     Plank with Hip Flexion (15s hold each side) *Bring knee towards chest, but keep foot off ground *Educate about core here (how this plank position is important for all movements below, but especially burpee)  *Shoulders back and down *3B’s

2.     Rocking Bridge (on hands and feet) *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

*Turn hands to reduce stress to wrists *Keep hips level *2B’s

3.     Prone Cobra *Lift upper body *Look straight down *Externally rotate thumbs to sky *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

Phase 3: 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 blood flow, not max effort

1.     Squats (hold for 5s)*Get low into squat as tolerated *Hinge from hip *educate about #6 & 9

2.     Push-Ups *Shoulders back & down *Elbows in *3B’s  *educate about #3

3.     Walking Lunge *Shoulders back & down *Hands in front of chest *3B’s *educate about #2

*Review WOD below during Phase 2 & 3. After review boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following 9 exercises as fast as possible with good form for 30 minutes. Modify the number of reps as needed. Jog/Sprint To Each Station.

1.     Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)

2.     Walking Low Lunge: 15 Total Steps *Stay as low as possible – visualize a low ceiling *Keep 3 B’s *Start in kneeling position on ground and drag back foot to stay low *This exercise is really for the advanced- normal forward lunges or walking lunges for most of the class

3.     Swiss Ball Plate/DB Press: 15 *Elbows In. *Keeps hips up in bridge. *Shoulders back & down *3B’s

4.     Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)

5.     Jumping Pull-Ups: 15 *Shoulders back & down *Relax heels *Use steps or bench to help reach pull-up at studio

6.     Squat Burpees: 15 *Stay in the squat after the tuck and hold for 2s-flat back *Hinge from hip *Do not come up and jump *Keep heels on ground *No push-up

7.     Cardio: 2 Min (Run, Walk, Jump Rope, (Bike, Elliptical at Studio)

8.     Battle Ropes: Jumping Jacks with Ropes: 15 *Shoulders back & down *Keep core engaged

9.     Battle Ropes: Squats with Double Waves: 15 Squats with as many double waves as possible while squatting) *Shoulders back & down *Keep core engaged *Hinge Hips *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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Your friend & coach,