Personal Trainer San Mateo Boot Camp 1/7/15: New Year New You- 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. Quadruped with Rotation (30s each side) *Bring right elbow to left knee and crunch- hold for 2s–> extend arm & leg as far as possible and look at hand- squeeze shoulder blades and hold for 2s- ->repeat *2B’s *Knees 1” off ground to make harder *Rotate from core and bring arm to the side slightly to avoid activating upper trap
2. Quadruped with Rotation (30s each side) *Bring left elbow to right knee and crunch- hold for 2s–> extend arm & leg as far as possible and look at hand- squeeze shoulder blades and hold for 2s- ->repeat *2B’s *Knees 1” off ground to make harder *Rotate from core and bring arm to the side slightly to avoid activating upper trap
3. Plank with Crawl *Two crawls forwards and two crawls back *opp. arm & leg *3B’s *Crawl with elbows *Straight legs *Shoulders Back & Down – Lock *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, one after the other
1. Plate/SB/KB/DB Split Stance One Arm Row (4 sets each side) *One foot forward and one foot back, feet approx. shoulder width, heels on ground *Make it tough for 20s *Elbows in*Butt Out- Flat Back *Shoulders Back & Down – Lock *Hold for 2s and squeeze shoulder blades *Feel connected to ground with feet and core so no one can knock you over 🙂 *2B’s
2. Stationary Forward-Backwards Lunge with SB/MB/Plate Rotation (4 sets each side) *Rotate weight over front knee *Stationary *Rotate From Core *Shoulders Back & Down – Lock *3B’s
3. MB or Equalizer Close Grip Push-Up *Keep Elbows In *Stay Tight *3 B’s- avoid arch in back *Shoulders Back & Down – Lock
4. 4 Cone Forward-Backwards Liners *Touch outside cone and backpedal to start–> repeat to next cone, etc. *When backpedaling educate to lead with hips or they will fall… *Promote competition if they are up for it. *2 people per each cone set- one on each set of starting cone
5. TRX One Leg Jump Squat (4 sets each side) *TRX 2 Leg Squat Jump or TRX 1 Leg Squat/Squat as Needed *Hinge from hip *Start with feet together *Hold TRX with both hands but hold lightly, more as needed- stand fairly vertical
6. Glider Commando Crawl *Feet on gliders – crawl with elbows *Use long sleeves as needed to save elbows *3 B’s *Straight legs *Shoulders Back & Down – Lock
7. Lateral Squat Thrust (Burpee without touching chest to ground) Over Equalizer or Low Bar at Gymnastic Centers *Perform squat thrust –> jump laterally over obstacle *Shoulders Back & Down – Lock *3B’s *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.
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Your friend & coach,
Brien
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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.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
650-654-4604
