San Mateo Health & Fitness Boot Camp 2/11/13- 6 Station Fat ...

San Mateo Health & Fitness Boot Camp?2/11/13- 6 Station Fat Reduction Workout

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3 Phase Warm-Up:

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Phase 1: ?Foundation Mobility Training (5 Min)

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*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.?????Lower Ab Leg Raises *3 B?s *Bring legs lower if advanced *Hands under tailbone *Bend knees to make easier and don?t go as low

2.?????Side Lying Plank with Bottom Leg Off Ground (RT Side) *3 B?s *Lock shoulders back & down?*Squeeze shoulder blades *Eyes straight

3.?????Side Lying Plank with Bottom Leg Off Ground (LT Side) *3 B?s *Lock shoulders back & down?*Squeeze shoulder blades *Eyes straight

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. SB Bear Hug Staggered Squat (15s each foot forward):? *Back heel elevated so only ?toes of back foot are on the ground *Emphasize squeeze of shoulder blades *Get low *Squeeze butt at top *2B?s?*educate about #1

2.?????Push-Ups Hold with Jacks *3B?s **Lock shoulders back & down *Keep elbows in?*educate about #1 in ARM

3.?????Side Lunge Floor Touch (15s each side): *Start with feet together??perform a slow, controlled movement to the side with right leg?sit as low as possible ?with left glute?bring feet together and? repeat on opp. side after 15s*Keep knee in line with second toe *2B?s?*educate about #3

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*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.

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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. Transition time is 5s between PM & ARM and so they need to move quickly.

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*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, 36 total sets for workout.

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PM (30s x 3? Sets):

1. SB Bear Hug Staggered Squat (15s each foot forward):? *Back heel elevated so toes only are on the ground *Down in 3s?Hold 4s at bottom of the movement?Explode Up *Emphasize squeeze of shoulder blades for full set *Get low *Squeeze butt at top *2B?s
2. 4 Cone Mirror Running Drill *Mirror Partner (Take turns acting as the leader) *Each person is in their own square with cones *create a square of 4 cones for each camper
3. Glider Side Lunge Floor Touch (15s each side): *Campers only need one glider on lunging leg *Start with feet together?perform a slow, controlled movement to the side with right leg?sit as low as possible ?with left glute?bring feet together and? repeat on opp. side after 15s*Keep knee in line with second toe *Use slide and booties at Belmont studio
4. TRX Y/Row/Curl with Staggered Stance *Slow & controlled movement *Retract for 2s *Relax shoulders *Keep Lock-Chest Up and Shoulders Back & Down *May need to perform a pull-up/row at Menlo Gymnastics
5. Swiss Ball Push Up *Hands on ball ? feet on mat or bench *Wide feet is easier *Push the ball in from the sides *Down slow & controlled *Keep Lock-Chest Up and Shoulders Back & Down *Progress to 1 foot as tolerated*Keep Elbows In
6. Plate/DB Clean High Pull *Lead movement with elbows *Bring hands to chest height *Keep Lock-Chest Up and Shoulders Back & Down *Decrease ROM for those with shoulder issues

ARM (30s x 3? Sets):

1.?????Burpees with Jacks *While in plank position, bring legs out & in, like a plank jack *3 B?s

2.?????High Knees with Arms Extended *Try to hit hands *3B?s

3.?????Front to Back Jumping Jacks *Arms and legs to forward ? back motion rather than typical side to side motion *Relax heels *3B?s

4.?????Cross Over Mountain Climbers *Shoulders back & down *Rotate from core *3B?s

5.?????Boxing/Kickboxing *Don?t go overboard here

6.?????Nordic Track *straight arms and legs *Opp. arm & leg *3B?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.

Try San Mateo Health & Fitness Boot Camp?for Only $29 for 3 Sessions:?www.SanMateoFit.com

Your friend & coach,

Brien

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Join me on?Facebook (click here)?for answers to all your health, fitness, and nutrition questions.

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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream? is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.

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Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

www.BrienShamp.com
www.Shamp?sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com

650-654-4604

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Source: http://www.brienshamp.com/2013/02/11/san-mateo-health-fitness-boot-camp-21113-6-station-fat-reduction/

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