Weight Loss San Carlos Boot Camp 10/25/13: October 6 Station Fat Loss 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 sets for Phase 2
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
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 Bicycle Crunch *Educate here about core stability *Avoid grabbing neck *Tongue on roof of mouth *Move from core *3B’s *Look at abdomen, not up!
2. Supine Bridge with Straight Leg Raise (15s each side) *Get a good hamstring/calf stretch *Keep hips level *Toes up *Full ROM *3B’s
3. Prone Aquaman *Lift opp. arm and leg off ground *Shoulders back & down *Shoulders relaxed *Look down *2B’s
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Squats *Shoulders back & down- squeeze shoulder blades *Hinge from hip *Educate about #4
2. Push-Up Hold with Tuck *Bring knees to chest with jump and back to start position *Educate about #6 *Shoulders back & down *Elbows in *Hold plank for 2s *3B’s
3. Alternating Single Leg Deadlifts (5 each side) *2B’s *Hinge from hip *Shoulders back & down *Squeeze shoulder blades *Educate about #2 *Use this as the modification exercise for #2
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 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 4 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, 8 sets, 30s transition time after all 4 sets are complete for PM & ARM.
PM (30s x 4 Sets):
1. Rope Climb or Battle Rope Tug of War (Two people share one rope-one on each end of rope) *Split stance for camper #2 *Hips back *Camper #1 leans back and does a pull and rotation with each arm, while camper #2 attempts to resist #1 (they need to stay low so they don’t get pulled over) *As Camper #1 pulls they move closer to #2 *After Camper #1 gets to Camper #2, #2 switches sides with #1 and they switch roles. *Shoulders back & down *2B’s *Do tug of war on turf at Studio
2. Plate/DB/SB Wide Good Mornings *Weight at chest or higher as needed *Hinge from hips *Shoulders back & down *Squeeze shoulder blades *Feet in sumo position *2B’s *Studio: Use DB’s
3. Mat Push or Glider Push (Like a truck push) *Stay low and drive backwards with feet to move forwards *Keep back flat *Arms straight *Core tight *2B’s *Studio: Hands on gliders
4. TRX Squats (15s) àTRX Squat Jumps (15s) *Hinge from hips *Shoulders back & down *Squeeze shoulder blades *2B’s *Keep feet hip width *Get low *Keep knees should be over ankles
5. Pull-Ups *Shoulders back & down *Tuck chin *Hips up into bridge
6. Swiss Ball/Glider Jack Knife Push-Up *Lock *2B’s *Keep head in alignment with spine
ARM (30s x 4 Sets):
*Remove 4th set of cardio as needed for time
1. Fast feet with Squat *Coach calls squat and everyone drops into squat *Hinge from hips *2B’s
2. Down Upà Long Jump *Start on belly and stand up and perform long jump *Not a push-up *Lock shoulders back & down *3 B’s
3. Partner Mirror Cardio Drill (New leader each set. Whatever leader does partner mirrors.)
4. Star Jumps *Straight arms & legs *Toes up *3B’s
5. Front to Back Jacks *Feet go forward and back vs side to side and arms perform same pattern
6. Cardio of choice
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,
Brien
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