Boot Camp San Carlos Personal Training 10/29/14: Holiday Transformation Day 24- Try This TABATA!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
*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 (Alternate the following movements below for 60s with a 5s transition for 2 Sets)
1. Plank-Side Plank Combo *Shoulders back & down- squeeze shoulder blades *3 B’s *Hold each movement for 5s *Keep head in allignment with spine *Initiate side plank with rotation of elbow to 90 degrees of internal rotation
2. Prone Flutter Kicks * Elevate legs and flutter away *educate about #6
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
1. Sandbag Front Loaded Squats *2B’s *Lead with hips *Shoulders back & down- squeeze shoulder blades *2s: Down –> Hold for 2s at the bottom–> Explode up
2. Plate Floor Press- *Elbows In *2B’s *Lock *Shoulders back & down- arch back as needed to create lock *Studio– grab plates in PT area. Average weight 25-35 for females
3. Walking Low Lunges *Arms out to sides can assist with movement *Do your best to stay low *Modify with regular walking lunge for most of class J *3B’s
4. One Arm Assisted Pull-Ups (4 sets each side) *Neutral grip (TRX One Arm Row if no pull-up bar) *Assist with feet *Shoulders back & down *3B’s *Studio: Perform in Monkey Bar Room
5. MB Wall Sit Up Toss *Throw MB into wall if concrete or just touch ball to wall *2 B’s *Tongue on roof of mouth *Toes up-drive heels into ground *For those with shoulder injuries avoid bringing ball overhead.
6. Battle Ropes: Alternating Wave with Lateral Lunge *Alt. each side with Lateral Lunge *Hinge from hip and sit deep into lateral lunges *Keep hands working while lunging *2B’s
Finish as a Group with 4 Cone Liners (Find a partner- one person at a time) *Start at cone 1à Lateral Shuffle to Cone 2à Lateral Shuffle Back to Cone 1à Carioca to Cone 3à Carioca back to Cone 1à Sprint to Cone 4à Sprint back to Cone 1 àSwitch partners *Repeat 6-8 x each *Space cones 5 yards apart *Bring the energy *Stay low with lateral movements *Relax heels
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 San Carlos Personal Training 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
