Group Fitness Trainer Burlingame Boot Camp 4/16/14- TABATA Strength, Cardio, Core All In One Workout

Group Fitness Trainer Burlingame Boot Camp 4/16/14- TABATA Strength, Cardio, Core All In One Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

*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 Opposite Hand – Opposite Leg (15s each side) *Pg 44 attached *Tuck chin *3B’s *Support head with opp. hand

2.     Seated Russian Twists *Pg 48 *2B’s *Shoulders back & down *Extend arms and lift legs to make harder

3.     Supine Jack Knife (15s each side) *Pg 43 *Tuck chin *3B’s *One leg flexed at 90 and the other is extended-switch after 15s

Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*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.

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete

*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advantage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living. 

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one

1.    3 Cone Forward Liners with Jumping Jacks (5) at Each Cone  *At every cone perfom 5 jacks *Space the cones out over 10-15 yards

2.    MB Underhand Throw *Start with MB at chest –> hinge hips–>lower into partial squat and extend ankles, knees and hips (triple extension) to explode into ground –>momentum carries through core to throw ball into wall *Catch ball of wall and repeat

3.    Skater Lunge (aka Apollo Ono’s) **Hands behind back-hinge forward maintaining ideal posture and laterally hop to right and left *On odd sets perform movement with a stick landing and explode as far as possible right & left *On even sets perform movement for speed *Keep shoulders back & down *2B’s

4.    Jumping Pull-Ups *Shoulders back & down  *Modify with rows as needed *Use Monkey Bars at the studio and bring out white plyo boxes so campers can jump  *Toes up to land on ball of foot for pull-ups

5.    MB Forward-Back Lunges with Rotation *4 sets on each side *Rotate over front knee *Move from center *3B’s *Shoulders back & down *Squeeze shoulder blades *Step through center *Stop at center and regroup for those that need to work on form. Take out rotation.

6.    Plate/DB Swiss Ball Press *Head on swiss ball *Hips up into bridge *Elbows in *3B’s

7.    Battle Ropes: Slam-Burpee *Perform a slam into ground followed by a burpee *Full body movement *2B’s *Hinge from hip *Follow through into ground—> burpee with chest to ground

Circle Time-Cool Down Stretches: 5 min

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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