Primal Boot Camp Intro
Boot Camp
With Innovative Results Owner: Aaron Guyett
U.S. Marine Sergeant & Certified Trainer/Nutrition Consultant
60 Minute Class with emphasis on:
- Body Fat Reduction
- Hypertrophy (Strength and Lean Body Mass Increase)
- Cardiovascular Efficiency
- Stress Reduction
- Mental-Kinetic Awareness
12 Week Cycle
1st Phase: Pre-Conditioning (week 1-2) 30 sec on 1 min off 3x and then 30 sec on 45 sec off 3x
2nd Phase: Conditioning Part I (week 3-5) 30 sec on 30 sec off 3x increasing 15 sec per week
3rd Phase: Stamina (week 6-8) 1 min on 30 sec off 3x
4th Phase: Conditioning Part II (week 9) less stable and heavier resistance 30 sec on 30 sec off 3x
5th Phase: Hypertrophy (week 10-12) increasingly less stable 30 sec on 30 sec off 3x increasing 15 sec per week
Daily Routine
| Time | Exercise | Information | Exercises (Ex.) |
| 5min | Warm-up | Low Impact Low Intensity Movements | Windmills, Shadow boxing, run in place, jumping jacks, mountain climbers, jump rope, squats, sun gods, stairs, and hand walking. |
| 3-5min | Full Body | Each with 3 stages (hence 3x):
1.Muscle Acknowledgement 2.Muscle Recruitment 3.Maximum Effort & Intensity |
Squat/curl/press, power clean/press, clean/jerk, deadlift/row/raise, burpies, character builders, squat/throw/bend, and lateral circle lifts (with or without balance tools, db, weight, elastics or med balls) |
| 3-5min | Push | Push-up, press, and ext/fly (with or without balance, power, db, weight, elastics or med balls) | |
| 3-5min | Pull | Pull-ups, rows, and curl/fly (with or without balance, db, weight, elastics or med balls) | |
| 3-5min | Legs | Squat, dead lift, and kicks (with or without balance, db, weight, elastics or med balls) | |
| 3-5min | Core | Crunch, sit-up, rotation, leg lift, plank, side bend, and back ext(chest raise) (with or without balance, db, weight, elastics or med balls) | |
| 5min | Upper(Agility) | Building speed, balance, and coordination in your upper body. | Hand steps, dice drill, sticky hands, catch, dribble, and toss (with or without balance, db, weight, elastics or med balls) |
| 5min | Lower(Agility) | Building speed, balance, and coordination in your lower body. | High-knees, butt-kickers, side shuffle, karaoke, long jumping, skipping, sprints, bike, stairs, jumping, plyo box, sticky feet, ladder, dice drill (with or without balance, db, weight, elastics or med balls) |
| 10min | Cardiovascular Development | Building oxygen utilization efficiency | Jump Rope, Running, High Speed Calisthenics |
| 5min | Stretching | Dynamic and Static | Regular stretching techniques, Yoga? |
| 5-10min | Nutrition | Basic Information and Q&A |
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