Weight Loss Foster City Boot Camp 11/1/13: November Fat Loss Challenge 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 Phase 2

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.     Plank *Shoulders back & down- squeeze shoulder blades *3B’s *Head back

2.     Side Plank with Hip AB (RT) *Top leg raises and lowers *Shoulders back & down- squeeze shoulder blades *3B’s *Head back

3.     Side Plank with Hip AB (LT) *Top leg raises and lowers *Shoulders back & down- squeeze shoulder blades *3B’s *Head back

Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts

1.     Forward Lunges *3B’s *Shoulders back & down  *educate about wod

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

3.     Squats *Hinge from hips *2B’s *educate about wod

*Review WOD below during Phase 2 & 3 above and assign campers a partner or a small groups for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform 3 rounds of the following exercises for time. Keep good form throughout exercises. Campers can mix up movements below as needed. Complete all reps before moving on to next exercise.

Round 1:
3 laps (approx 400m) *Studio: Run/Fat Walk Outside to fence and back (2x)

30 Box Jumps *Start and end with arms up in air- straight arms *Adjust height so posture is good OR 30 Body Weight Squats (get low on squats-attempt to touch big medicine balls) *Hinge from hips *2B’s

30 Walking Runners Lunges (30 per side) OR 30 Step-ups (on each side) *Adjust step height so posture is good *3B’s *Shoulders back & down

30 Ball Push-ups OR Regular Push-Ups *3B’s *Shoulders back & down *Elbows in

30 Combo crunches (30 per side) *Lying supine with legs straight and arms straight overheadà flex right knee while simultaneously crunching up and reach towards right foot, relax to start and repeat on other side *Tongue on roof of mouth *Look at abdomen

30 Fat Man Rows or Pull-Ups *3B’s *Shoulders back & down

30 Burpees with In-Out *No push-up *3B’s *Shoulders back & down

30 Swiss Ball Back Extensions *Wide feet- walk forwards as much as possible before fallingàflex spine forward and extend spine, repeat *2B’s *Shoulders back & down

Round 2:

3 laps (approx 400m) *Studio: Run/Fat Walk Outside to fence and back (2x)

20 Box jumps OR 20 Body Weight Squats

20 Walking Runners Lunges (20 per side) OR 20 Step-Ups (on each side)

20 Ball Push-ups

20 Combo Crunches (20 per side)

20 Fat Man Rows or Pull-Ups

20 Burpees with In-Out *No push-up

20 Swiss Ball Back Extensions

Round 3

3 laps (approx 400m) *Studio: Run/Fat Walk Outside to fence and back (2x)

10 Box jumps OR 10 Body Weight Squats

10 Walking Runners Lunges (10 per side) 10 Step-ups (on each side)

10 Ball Push-ups

10 Combo Crunches (10 per side)

10 Fat Man Rows or Pull-Ups

10 Burpees with In-Out *No push-up

10 Swiss Ball Back Extensions

*While advanced campers are waiting- have them do additional aerobic laps (conversational intensity)

If time: Team Running Drill (5 Min)- 4 Cone Line Drill (AKA Suicides) *Group boot campers into 3-4 per group *Keep feet moving while resting or Army Sprints *Line up tight and have the person in back sprint to the front of line (best done in Menlo Park outside)

 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.