Fun Fit Fast Boot Camp Circuit And Personal Training Workout

FUN FIT FAST Workout

We all lead hectic lives.  We overextend ourselves on a daily
basis with work, family, kids school, kids sports, social,
and oh yeah…squeeze in a total body and cardio workout too!

And WE are the fitness professionals!  We have to workout cause
it’s our job!  I, for one, consider myself lucky to go to work
where I can “play” in the gym.  I love my job.

I don’t go to work, I go to play.

Face it, most of our clients are not that lucky.  They have the same
demands on their time AND then they must schedule their workouts
with us too.  But they know they are worth it, so now here is another
way to prove that you are worth it!

Teach them to make fitness FIT!

This is a complete, head to toe, functional workout that hits every muscle group,
incorporates cardio, balance and cool down!

This video shows you one way you can blast your clients FAST!

Spider Square (Dynamic Warm-Up)

Begin in protracted push up postion/spider plank, hands on squared
free weights.   While maintaining spider plank position,
crawl forward, then laterally, then backwards, then laterally again to form
a square.  Keep mid back pushed away from floor, abs lifted glutes clenched.

Elbows and knees maintain full extension throughout the movement.
Smooth and controlled motion is achieved by picking and placing the
weights in direction of motion and plantarflexing/dorsiflexing the ankles.

Push Up Side Plank (Upper Body – Core)
Remain in spider plank, perform scapular push up, laterally rotating trunk
while performing single arm row with horizontal abduction. Repeat other lead,
performing scapular push up in between each.

Maintain integrity of spider plank as indicated above, with emphasis on
scapular protraction of supporting extremity.

Burpee (Upper Body, Core)
We all know the burpee!  However, by maintaining the spider plank technique
the intensity of the ab involvement is drastically increased, while the chances
of injury to the back due to ballistic hyperextension are dramatically decreased.

Roll Back Jump (Core – Cardio)
Using total abdominal control, perform full squat to mat and roll back like a ball
maintaining pelvic tuck with abs engaged.  Transfer then reverse momentum, rolling
forward up to stand, continuing into plyometric squat jump with overhead press.

Taking the weights with you through the motion actually provides additional
momentum and will assist in full and smooth transfer of body from mat to stand,
thus allowing the plyometric portion to be performed.  To increase difficulty,
drop the weights on the way down.

Wood Chop (Total Body Functional)
Immediately move into wood chop squat, taking weights with you on diagonal from
low to high, while maintaining core stability with glutes engaged at end range
motion.  Repeat other lead.

Integrity of squat as well as trunk rotation and pelvic stability must be
maintained.  Elbows remain extended through full available range of motion.

Lateral Box Drill (Legs – Plyo)
Move laterally up and over a box with plyometric hop, alternately switching
leads.  Perform asymmetrical squat, as wide and deep as able, with focus
on plyometric switch.

Slider Speed Skate (Cardio)
Move onto sliders, start and maintain squat position while performing
quick, alternating lateral excursions.  Focus can be on time for cardio
or depth for strength and stability.

Maintain quality single leg squat position with hips down and back to
decrease unnecessary patellofemoral tension.

Single Leg Stance Walkout (Balance – Cool Down)
Balancing on one leg, on or off slider, perform slow single leg squat to
place weights on floor as close to toe as foot as able.  Walk out to plank
using spider crawl/spider plank technique.  Walk hands back to feet, maintain
low crouch position, pressing through heels return to single leg stance.
Repeat other as desired then switch leads.

This workout can be performed with many modifications, both to increase or decrease intensity
as appropriate for your client.  You may repeat each section to failure, or you may
go through the entire workout as many times as you can!

The possibilities and substitutions are endless! Be creative, make it your own.

Just make it FUN and make it FIT for your client!