San Mateo Trainer Boot Camp 3/8/13: Body weight 6 Station Total Body Workout

San Mateo Trainer Boot Camp 3/8/13: Body weight 6 Station Total Body 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.     Supine Vertical Scissors *Educate about core stability here -breathing and 3 B’s (Belly, Butt, Bladder) *Bring legs lower to make harder *Crunch upper body  to make harder *Count 1-2-3-1, etc. as a group for 30s *Bring the energy!

2.     Dancing Crab: *On all 4’s in bridge position with hips–> extend hips and squeeze butt as you reach with right hand to left foot–> bring hips down a little and repeat on opposite side *Relax shoulders

3.     Hindu Push-Ups  *Start in push up position and lead with head, nose and chin in scooping motion–>hold cobra position and go back to downward dog *3B’s *Lock shoulders back & down *Elbows In *Hinge from the hip  http://www.youtube.com/watch?v=9ndOPrcoUt8 *educate about #2

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.     Prisoner Squats *Squeeze butt for 2 s at the top of movement *Down slow and explode up *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low *2B’s *educate about #1

2.     Prone Plank Triceps Extensions *Start in plank position and extend elbows *Hold extension at top of movement and squeeze *Go to knees as needed *3B’s *educate about #6

3.     Single Leg Deadlifts (15s per side) *Squeeze butt at top-hold for 2 s *Core tight *Load to increase intensity *Shoulders back & down *Squeeze shoulder blades *Reach towards the ground *3B’s *educate about #3

*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, 48 total sets for workout (3:30 per set)

PM (30s x 3 Sets):

1.     Prisoner Squats *Work on speed if mechanics are good *Shoulders back & down *Squeeze shoulder blades *Hinge from the hip *Get low *2B’s

2.     Hindu Push-Ups  *Start in push up position and lead with head, nose and chin in scooping motion–>hold cobra position and go back to downward dog *3B’s *Lock shoulders back & down *Elbows In *Hinge from the hip  http://www.youtube.com/watch?v=9ndOPrcoUt8

3.     Single Leg Deadlifts (15s per side) *Squeeze butt at top-hold for 2 s *Core tight *Load to increase intensity *Shoulders back & down *Squeeze shoulder blades *Reach towards the ground *3B’s *Flat back

4.     Inverted Rows (AKA Fat Man Rows) or TRX Rows or Partner Pull-Ups *Lock shoulders back & down **Squeeze shoulder blades

5.     Walking Sprinter Lunge *Opposite arm & leg *Drive foot into ground to get out of lunge *Keep 3 B’s

6.     Prone Plank Triceps Extensions *Start in plank position and extend elbows *Hold extension at top of movement and squeeze *Go to knees as needed *3B’s

ARM (30s x 3 Sets):

*Perform one movement after the other in a circuit

1)    Deck Squat Burpees *Explode up *Keep 3 B’s *Maintain plank *Use mats to make deck squat easier

2)    High Knee Run w/Red Light-Green Light *Coach cues campers to go fast on green light and slow on red light *Toes up *3B’s

3)    Frog Jumps *Toes up *Reach high to the sky *Explode up *2B’s

4)    Lateral Shuffle w/non-Verbal Cues *Coach cues campers to go right or left by using hand signals instead of verbal cues

5)    Forward Back Jacks  *Toes up *Arms do normal jumping jump action and feet do jumping split squat action *Jump for quickness, not power *3B’s

6)    Cardio of choice *Show me your best dance moves 🙂

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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