Boot Camp Burlingame Fitness Training 5/4/15: Fat Loss Challenge Workout
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 total sets for Phase 2
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. Cross Over Mountain Climbers *Knee to opp. wrist *Knees barely off ground *Move from core *Shoulders back & down- squeeze shoulder blades *3B’s
2. Side Lying Groin Plank with Rotation (RT Groin) *Bottom (LT) leg on top leg so top leg holds body weight up *Rotate RT elbow to ground and up to ceiling – rotate head and look at elbow *Modify with bottom leg on ground *Shoulders back & down- squeeze shoulder blades *3B’s *Head back *Stack hips
3. Side Lying Groin Plank (LT Groin) *Bottom leg (RT) on top leg so top leg holds body weight up *Rotate LT elbow to ground and up to ceiling – rotate head and look at elbow *Modify with bottom leg on ground *Shoulders back & down- squeeze shoulder blades *3B’s *Head back *Stack hips
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. Have campers partner up and motivate and help each other. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.
Perform 3 rounds of the following exercises within 10 minutes. If they finish before 10 minutes, the goal is then to accomplish 30 burpees. Keep good form throughout exercises. Campers can mix up movements below as needed. Complete all reps before moving on to next exercise.
Round 1:
3 laps at San Mateo Gymnastics & Peninsula (approx 400m) *Studio: Run/Fast walk back & forth on 1 -2 lanes of red carpet for 2 min or stationary cardio or Bikes
10 Box Jumps *Start and end with arms up in air- straight arms *Adjust height so posture is good OR 10 Body Weight Squats (get low on squats-attempt to touch big medicine balls) *Hinge from hips *2B’s
10 Walking Runners Lunges (10 per side) or 10 Dynamic Step-ups (on each side) *Adjust step height so posture is good *3B’s *Shoulders back & down
10 Ball Push-ups *3B’s *Shoulders back & down *Elbows in
10 Combo Crunches (10 per side) *Lying supine with legs straight and arms straight overheadà flex right knee while simultaneously crunching up and reach towards right foot, relax to start and repeat on other side *Tongue on roof of mouth *Look at abdomen
10 TRX Rows *3B’s *Shoulders back & down
10 Band Monster Walks in Squat Position (10 per side) *Stay low in squat *Hinge from hips *Keep hips square *Step forward until space runs out & then step back – all steps count towards totals
10 Swiss Ball Prisoner Back Extensions*Use the highest object available (large Swiss ball or stacked mats) so spine can flex forward from hips *Have partner hold feet to anchor *Walk forwards as much as possible before fallingàflex spine forward and extend spine, squeeze butt at top, repeat *2B’s *Shoulders back & down
Round 2:
3 laps at San Mateo Gymnastics & Peninsula (approx. 400m) *Studio: Run/Fast walk back & forth on 1 -2 lanes of red carpet for 2 min or stationary cardio or Bikes
20 Walking Runners Lunges (20 per side) OR 20 Dynamic Step-ups (on each side)
20 Ball Push-ups
20 Combo Crunches (20 per side)
20 TRX Rows *3B’s *Shoulders back & down *Make it tough to do 10 so a rest is needed
20 Band Monster Walks in Squat Position (20 per side) *Stay low in squat *Hinge from hips *Keep hips square *Step forward until space runs out & then step back – all steps count towards totals
20 Swiss Ball Prisoner Back Extensions*Use the highest object available (large Swiss ball or stacked mats) so spine can flex forward from hips *Have partner hold feet to anchor *Walk forwards as much as possible before fallingàflex spine forward and extend spine, squeeze butt at top, repeat *2B’s *Shoulders back & down
Round 3
3 laps at San Mateo Gymnastics & Peninsula (approx. 400m) *Studio: Run/Fast walk back & forth on 1 -2 lanes of red carpet for 2 min or stationary cardio or Bikes
30 Box Jumps *Start and end with arms up in air- straight arms *Adjust height so posture is good OR 30 Body Weight Squats (get low on squats-attempt to touch big medicine balls) *Hinge from hips *2B’s
30 Walking Runners Lunges (30 per side) OR 30 Step-ups (on each side) *Adjust step height so posture is good *3B’s *Shoulders back & down
30 Ball Push-ups *Feet on Ball OR Regular Push-Ups *3B’s *Shoulders back & down *Elbows in
30 Combo crunches (30 per side) *Lying supine with legs straight and arms straight overheadà flex right knee while simultaneously crunching up and reach towards right foot, relax to start and repeat on other side *Tongue on roof of mouth *Look at abdomen
30 TRX Rows *3B’s *Shoulders back & down *Make it tough to do 10 so a rest is needed
30 Band Monster Walks in Squat Position (30 per side) *Stay low in squat *Hinge from hips *Keep hips square *Step forward until space runs out & then step back – all steps count towards totals
30 Swiss Ball Prisoner Back Extensions*Use the highest object available (large Swiss ball or stacked mats) so spine can flex forward from hips *Have partner hold feet to anchor *Walk forwards as much as possible before fallingàflex spine forward and extend spine, squeeze butt at top, repeat *2B’s *Shoulders back & down
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
