Fitness Trainer Foster City Boot Camp Workout 8/12/13- Try This Combo TABATA Fat Blaster!
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. Prone Plank Jacks * Lock shoulders back & down *Bring feet in and out *3B’s
2. Dancing Crab on all 4′s (Bridge position) *Lift hips into bridge and bring right hand to left foot–>drop hips–>repeat with left hand to right foot *Turn hands to sides to make easier on wrists *3B’s Lock shoulders back & down
3. Supine Oblique Crunches *Move from core *3B’s Lock shoulders back & down *Look at abdomen
Phase 3: Primal Movements: Perform the following movements for 5 reps for 1 Sets *Goal is blood flow, not max efforts
1. Prisoner Squats- *2B’s * *educate about # 3A
2. Push Up Tuck *Perform push-up followed by tuck of knees and repeat *Elbows in *3B’s *educate about # 4A
3. Staggered Stance Squats (5 reps each foot forward) *Hinge from hips *Inhale -down – exhale -up *educate about # 1A
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. Break them up into A & B Stations. 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, 12 sets, 30s transition time after all 12 sets are complete
COMBO TABATA: Perform each tabata combo for 20s with 10 s rest, 6 sets each, 12 sets total. Alternate the two exercises. Perform all 12 sets before moving to the next combo. Approx. 30s rest in between exercises.
1. A. Sandbag Front Loaded Staggered Stance Squats (20s each foot forward) *Keep bag close to body *Feet shoulder width- stagger one foot forward and one foot backwards *Lift heel on back foot so weight is on toes *Lock shoulders back & down *Squeeze shoulder blades *Hinge from hip and get down to 90 degrees *2B’s (Belly and bladder engaged) &
B. Standing Partner Band Row *Lock shoulders back & down *Squeeze shoulder blades *Elbows in *Strong split stance-get low to stabilize *3B’s
2. A. Batlle Ropes-Double Wave *Hinge from hips *2B’s & B. Burpees *Keep elbows by sides *3B’s *No push-up *Perform outside at studio
3. A. TRX Squat Jumps *Hinge from hips *Get low *Feel the entire foot push into ground *2B’s *No jumps for those that shouldn’t & B. Prone Triceps Extension *Elbows under shoulders *Extend elbows and drop back to ground *Lock shoulders back & down *Bend knees but keep butt down to make easier *Elbows in *3B’s
4. A. Glider Jack Knife-Push Up *Feet on top of Glider *Lock shoulders back & down *3B’s *Elbows in & B. Jump Rope *Relax heels *3B’s
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.
Try 3 Sessions of Fitness Trainer Foster City Boot Camp Workout for Only $29: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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