Fitness Training Foster City Boot Camp 9/18/13- 24 Minute TABATA Fat Loss 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 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
- Quadruped *Lift opposite arm & leg- relax shoulders *Hold for 5s- alternate sides *On all 4’s with knees in line with hands *Stay tight *Shoulders back & down-Lock *Educate here about core stability *Look down *3 B’s
- Seated Russian Twist with Leg Cycle* Lift legs off ground as tolerated *Rotate upper body to outside hip of lead leg -move from core *Stay tight *Shoulders back & down-Lock http://www.youtube.com/watch?v=XiXPr9Zv-xo *2B’s
- Supine Bridge with Straight Leg Raise (Alt. Legs) *Keep hips level *Extend leg straight up to get hamstring stretch *Toes to nose *Use hands as needed to keep bridge
Phase 3: Primal Movements- Perform the following movements for 5 reps *Goal is blood flow, not max efforts
- Split Squat Plate Plate/ Press (5 each side) *Press with arm on the same leg that is back *Shoulders down & back *Elbows in * 3 B’s *Inhale down- exhale up *educate about #1
- Prone Triceps Extension *Elbows under shoulders – hands in front *Look down *Shoulders down & back *Elbows in *3B’s *Bend knees as needed http://www.youtube.com/watch?v=VYgVTinbx_A&feature=related *educate about #6
- 3. Rotational Back Lunge (5 each side) *Eyes straight ahead *Shoulders back & down *3B’s *Explode feet into ground *Bring bag to outside hip of lead leg *Inhale as you step back – exhale as you step forward http://www.youtube.com/watch?v=NpJ2UTdW12w *educate about #3
*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.
- Split Squat Plate Plate/DB/KB One Arm Press (4 sets each side) *Press with arm on the same leg that is back *Keep tuck *Shoulders down & back *Elbows in * 3 B’s *Inhale down- exhale up Studio: Perform with DB
- Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones *Stay low on lateral movements *Lead with hip with backpedal *Studio: Perform outside
- SB/MB/KB Rotational Back Lunge (4 sets each side or alt. sides for the advanced) *Eyes straight ahead *Shoulders back & down *3B’s *Explode feet into ground *Bring bag to outside hip of lead leg *Inhale as you step back – exhale as you step forward http://www.youtube.com/watch?v=NpJ2UTdW12w
- Foam Pitt/Elbow Glider Crawl *Keep 3 B’s
- TRX 1 Arm Row (20s each side) *Goal is to resist rotation-keep pelvis and shoulders stable *Shoulders down & back *Elbows in *Squeeze shoulder blades for 2s *Keep Hips Up *Studio: Perform outside
- 6. Push-Up & Triceps Extension (4 sets of each) * Use Equalizer for both if you have them: http://www.youtube.com/watch?v=9ccrHMK9Dr4 & http://www.youtube.com/watch?v=ZGl6He2ueV8 *Bring knees forward to decrease intensity *Shoulders down & back *Elbows in *3B’s
Finish with sprint liners as a group (4-8x for 20s) *Alt two groups of 20s each.
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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