Boot Camp Burlingame Fitness Training 5/6/15: Try This TABATA To Lose Fat
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *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) > 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: Breathing Squats *This breathing is in reverse of a normal loaded squat
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while performing breathing squats: Start by standing with feet shoulder width and everted. Initiate breathing with belly (let it fall) > rib cage and then chest, instead of initiating with chest > hinge from hips and lower hips to ground while exhaling > inhale as you stand upright repeat *Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls) > 3 s hold > 5 s exhale and draw belly in towards spine) * As they continue to breathe, squat and relax, they should feel their hips lowering, heels going closer to the ground and hips opening. Challenge campers to do this movement as slow as possible for 30-60s
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
Phase 3: 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 & Hip AB. *Alternate legs *Bring leg up and then out > back to start > switch sides *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
2. Supine Sit Ups *Fingers to side of head *Tongue on roof of mouth *Elbows to thighs *Look down *3B’s
3. Prone Prisoner Superman Relax shoulders *Hold 3s *Shoulders back & down- squeeze shoulder blades *2B’s *Lift everything off the ground (almost everything : )
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 & 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
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
- Backwards Lunges with Medicine Ball (MB)/Sandbag (SB) Rotation *Rotate MB/SB over front knee if tolerated – this is a challenge to balance & stability *Slight forward lean *Keep arms straight *Shoulders back & down *3B’s *Faster the swing of MB or SB the more intense the movement
- Push-Up with Plate/DB 1 Arm Rotation (Alt. each arm – roll weight to other side as needed) *Perform push-up and follow with 1 arm rotation with straight arm *Wide Feet *Elbows in *Use 0-15 pounds *Keep Hips Stable and Rotate From Abs *Squeeze shoulder blades and hold for 2s *3B’s *Modification for shoulder issues- plank with rotation *Studio: Perform in Monkey Bar Room
- Glider Polar Bear Crawl *Hands & Feet on Gliders *2B’s *if not enough Gliders do truck push
- MB Wall Ball *Get to 90 with squats *Press Ball As High As Possible *If you do not have a wall, catch ball and go down into squat *Use a ball/matt as a target to touch butt around 90 degrees of knee & hip flexion *2B’s *Studio: Use wall ball targets
- 2 Cone Lateral Shuffle Liners with Down-Ups at Each Cone *Get down onto stomach at each cone *Stay low *Relax heels
- Squat Jumps with Band Row *Rip Trainer at Studio *Row on accent of squat jumps *Modify without jumps *Keep row low (below chest) to keep upper tracks from activating *Squeeze shoulder blades *2B’s *Hinge from hips
Group Bonus TABATA at End of Workout:
Group Tug of War: 8x 20s (work) x 10s (rest) *Break up groups so 5-10 are on each side of rope *Try not to hurt anyone : ) *Tell those with injuries to modify with something else if they don’t want to participate *You can also break up groups into intermediate, advanced, beginners/injuries *Wide stance & Stay low
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
