Group Personal Training San Carlos Boot Camp 12/24/14: TABATA Fat Loss 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. Plank with Hip Ext.*3B’s *Tongue on roof of mouth *Keep legs straight *Feel a stretch in hip flexors and engagement of glutes
2. Slow Dancing Crab *Reverse table position on all 4’s *Opp. arm & leg *Open up chest, forearms, biceps and squeeze shoulder blades, butt barely off ground *Turn hands to sides if you need to make easier on wrists *2B’s *Similar video: http://www.youtube.com/watch?v=IkU8s-0J_aM *Unlike the video, attempt to keep hips stable
3. Prone Sea Turtles *2Bs *Start prone with arms overheadà lift arms, extend back and lift legs off ground-àwhile in extended position bring arms from overhead position to thighs with palms up while simultaneously abducting thighs as far as possibleàbrings arms and thighs back to centeràlower body back to groundàrepeat
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, one after the other
1. SB/MB Shoulder Side Lunge (4 sets each side) *Place SB/MB on the shoulder of lead leg *Sit as low as possible *Keep hips stable *Track front knee over 2nd toe *Hinge from hip *2B’s
2. Monkey Push-Up & Jump (see video above) *Downward Dog position on tippy toesàpress into ground attempting to touch head to ground and jump up *Lock shoulders back & down *3B’s
3. Rope Climb or Kneeling Rope Pull & Rotate Device (Studio) *Grab & pull as fast as possible *3B’s- Keep hips tucked
4. Glider Truck Push *Gliders under hands *2B’s
5. Fat Man Rows with Alt. Knee Up *With each row bring knee up *3B’s *Lock shoulders back & down *Studio- Do in Monkey Bar Room
6. Battle Rope Slam with Squat Thrust *Slam rope as hard as possible with entire body and follow with Squat Thrust and rest *3B’s- Keep back from arching *Keep hands on rope the whole time as tolerated
Group Tabata (Finish with this): Liners 8x20s
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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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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