Fitness Trainer Foster City Boot Camp 9/11/13- Got Fat Loss? Try This TABATA!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phases 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
- Plank with Hands on Ground *Add hip abduction/adduction as tolerated *Keep chest up Lock shoulders back & down *educate about # 6 *3B’s
- Side Plank with Leg Raise (On Right Side) *Only do leg raises for the advanced *3B’s Lock shoulders back & down
- Side Plank with Leg Raise (On Left Side) *3B’s Lock shoulders back & down
Phase 3: Primal Movements- Perform the following movements for 5 reps *Goal is blood flow, not max efforts
- Forward Sprinter Lunges (5 reps each) *3B’s *Alt. leg *Hinge from hip *Feel whole foot on ground and drive up *educate about # 7
- Push Ups *Elbows in *3B’s *educate about # 1
- Squats with Straight Arms *Start with arms straight and overhead–> descend into squat and bring arms down and back and raise arms back up during ascent of squat *Hinge from hips *Inhale -down – exhale -up *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
TABATA: 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. Approx. 30s rest in between exercises.
- Plate/DB Floor Press *Make sure the weight is challenging for campers for 20s interval *Lock shoulders back & down-when done correctly back should arch-we are not worried about the back-this saves the shoulders) *2B’s *Elbows in
- T- Drill (4 cones-start at cone 1–> run to cone 2 in center of T–> lateral shuffle right to cone 3–> lateral shuffle left to cone 4–>lateral shuffle back to cone 2 and backpedal to cone 1) *Do lateral shuffle drill at Studio outside*Relax heels *Hinge from hips when running backwards *2 people can go on each side of cones if taught to do so.
- MB/SB Split Squat *4 Sets Each Side *Hold Weight on Side of Back Leg Extended *3B’s *Perform outside at studio
- Equalizer Row/Fat Man Row with Bridge *Keep hips up *Lock shoulders back & down *Squeeze shoulder blades and hold for 2s *Switch grips each set *3B’s *Use TRX as needed for other locations
- Long Jump *Jump as far as possible *Keep arms straight -arms help the legs *Get a rhythm with jumps
- 6. Spider-Peep (Man) Plank *Bring foot to hand-whole foot should be on ground *Increase speed as tolerated *Keep chest up Lock shoulders back & down *3B’s *For those who are advanced and have no posture issues they can add push-up
- Walking Runners Lunge *Slight forward lean *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.
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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
www.BrienShamp.com www.Shamp’sBootCamps.com www.10 DayDetox.com www.21DayDetox.com
650-654-4604
