Group Fitness Training San Carlos Boot Camp 1/28/15: “ I Am A Priority Transformation” Challenge T-89 Days: TABATA Time!
Similar workout: https://brienshamp.com/2013/08/08/personal-trainer-san-mateo-boot-camp-8713-lose-the-belly-fat-with-this-tabata-workout/
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Phase 2: Deep Squat Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in deep squat: Initiate breathing with belly (let it fall)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their heels going closer to the ground and their hips opening.
Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Bear (Quadruped) w/Opp. Arm & leg *Knees (1 inch) Off Ground *Alt. each side each rep and hold for 2s *Modify with Bear or just doing an arm or a leg*Lock shoulders back & down *3 B’s *Widen feet to make easier
2. Supine 1 Leg Bridge (15s each side) *Start with feet together *3B’s
3. Supine Side Punches *Lie down on the floor with knees slightly bent, heels digging into the ground. Crunch up and rotate to the right and punch (jab)—back to centerà rotate to the left punch (jab). *Move fast from side-to-side. *3B’s *Tongue on roof of mouth
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 3 above and 4 as needed. Assign campers stations for the WOD below. After Phase 4 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
1. MB/SB Backwards Lunges with MB Rotation *Lunge back with right foot and rotate over left knee (from core) holding MBà repeat on other side and then alternate sides each rep *Slight forward lean- flat back *Shoulders down & back *3B’s *Keep arms straight
2. Glider Staggered Push-Ups *Hands on Gliders *Stagger hands each rep and perform push-ups-avoid going to wide *Keep elbows in *Corkscrew elbows to engage lats *Push-up hold as needed –stagger hands and glide them around *Widen feet as needed*3B’s
3. MB Forward Liners *Place 5 MB’s of different weights on the ground and start behind first one–> pick up ball with good squat mechanics–>run to next–>drop ball and pick up the new ball and repeat for 20s *2 people can go in each line if you place multiple balls at first cone
4. Pull-Ups (Neutral Grip) *3B’s *Studio: Monkey Bar Room
5. Battle Ropes: Alt. Wave with Alt. Side Lunge *Get low with hip *Hinge from hips *2B’s
6. MB Wall Ball *Get to 90 degrees if possible and hit target *If there are no concrete walls do not throw ball against the wall *Can do this with partner if there is no wall *Key is to explode-give it your all *2B’s *Hinge from hips
Bonus Group Tabata: Squat Jacks (Pg 52) *Start in squat position with feet together–>Stand up straight and jump your legs out like a jumping jack while raising arms out to the side and over the top of your head (finger tips hit). As you come back down, bring your feet together, squat and touch the floor. Immediately jump out again and repeat.
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.
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
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