Boot Camp Redwood City Athletic Club 9/3/14- Skinny Jeans Solution Program Day 10: TABATA Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Beast Position with Hip Ext. *Keep bear position and extend hip (2s hold) *Knees 1″ off ground *Push into ground to extend upper back *3B’s *Shoulders back & down *Corkscrew elbows
2. Supine bicycle crunches *Rotate from core *Avoid pulling on neck *3B’s
3. Prone Flutter Kick *Lift legs off ground and kick *Toes to nose
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
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. Approx. 30s rest in between exercises
1. SB/DB/KB/Plate 2 Arm Handle Squat (AKA Jefferson Squat) *Weight hangs below groin with straight arms *Hinge from hip *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM as needed *2B’s *Studio: Monkey Bar Room with KB
2. 4 cone Liners with MB Pickup (AKA Suicides) *There should be two MB’s at each cone and 3 at start if there are two people per line *Stay low *Make sure hips are back and chest is up, back should be flat
3. Sprinter Backwards Lunge with Knee Drive (4 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat. http://www.youtube.com/watch?v=Jr-
4. TRX Row or Equalizer Row *Shoulders back & down *End with squeeze of shoulder blades *Get Low
5. Burpee with 1 Leg Push-Up & Lateral Jump (3 sets each side): *Hit chest to ground *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *3B’s
6. Band/Ripp Trainer Reverse Wood Chops with Pivot (4 sets each side) *Weight Shift–> Rotate–>Pivot*Bring band from knee to opp. shoulder with arms straight
7. Boxer’s Jump Rope *Perform Jump in box pattern at Studio: fwd–>rt–>back–>lt (4 each direction) (hit all 4 corners) Heel-Toe *Relax heels *Stay relaxed
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.
Try the 6 Week Transformation Program at Boot Camp Redwood City Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
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.
**************************************************************************
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
