Burlingame Gym Workout 6/26/13- Fat Buster TABATA Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*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. Quadruped with Rotation (15s 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 and then do other side for 15s *2B’s
2. Plank with Crawl *Two crawls forwards and two crawls back *3B’s *Crawl with elbows *Straight legs *Shoulders Back & Down – Lock *educate about #6
3. Bench Crunch *2B’s *sit tall-lengthened spine *Shoulders Back & Down – Lock
Phase 3: Primal Movements (Perform the following movements for 5 reps in a circuit with a 5s transition for 1 Set. Goal is blood flow, not max efforts
1. Stationary Forward-Backwards Lunge with Rotation (3 each side is fine) *Rotate over front knee *Stationary *Rotate From Core *Shoulders Back & Down – Lock *3B’s
*educate about #2
2. Close Grip Push-Up *Keep Elbows In *Stay Tight *3 B’s *Shoulders Back & Down – Lock *educate about #3
3. One Leg Squat (5 each leg) *Hinge from hip *Start with feet together *educate about #5
*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
Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Do all 8 sets before moving to next station.
1. Plate/SB Split Stance One Arm Row (4 sets each side) *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 over front knee *Stationary *Rotate From Core *Shoulders Back & Down – Lock *3B’s
3. MB Close Grip Push-Up *Keep Elbows In *Stay Tight *3 B’s *Shoulders Back & Down – Lock *Studio: Perform outside
4. 4 Cone Forward Liners *Touch each cone and run to next… *Promote competition if they are up for it. *Studio: Perform outside
5. TRX One Leg Jump Squat (4 sets each side) *2 Leg Squat Jump or Squat as Needed *Hinge from hip *Start with feet together *Hold TRX with both hands
6. Glider Commando Crawl *Feet on gliders – crawl with elbows*3 B’s *Straight legs *Shoulders Back & Down – Lock *Legs straight
7. Lateral Burpees Over Cone or Ring *Peform burpee –> 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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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