Weight Loss Foster City Boot Camp 10/30/13- Try ThisTABATA Tone Program
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
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Plank-Side Plank Combo *Shoulders back & down- squeeze shoulder blades *3 B’s *Hold each movement for 5s *Keep head in allignment with spine *Initiate side plank with rotation of elbow to 90 degrees of internal rotation
2. Sit-Up Chop *2B’s *Tongue on roof of mouth *Toes up-drive heels into ground *Chop through center of legs
3. Prone Flutter Kicks * Elevate legs and flutter away *educate about #6
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Forward-Backwards Lunges with Rotation *Step straight through with lunge forward & back without stopping in center *To modify stop in center or just do fwd lunge *Rotate from mid section over front knee on each lunge *Arms straight to increase intensity *3B’s *educate about #3
2. Push-Ups *Mix up hand positions on each rep-use staggered hands, wide, close, etc. *shoulders back & down *Elbows in *educate about #2
3. Squats *Hands in front loaded position *2B’s *Educate here about keeping shoulders back & down & squeezing shoulder blades *Hinge from hips *Perform at moderate speed and slow it down during the workout *educate about #1
*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
1. Sandbag Front Loaded Squats *2B’s *Lead with hips *Shoulders back & down- squeeze shoulder blades *4s: Down –> Hold for 2s at the bottom–> Explode up
2. Plate Floor Press- *Elbows In *2B’s *Lock *Shoulders back & down- arch back as needed to create lock *Studio-Can use db’s or grab plates upstairs
3. Forward-Backwards Lunges with MB Rotation *Step straight through with lunge forward & back without stopping in center *To modify stop in center or just do fwd lunge *4 sets each side *Holding MB, rotate from mid section over front knee on each lunge *Arms straight to increase intensity *3B’s
4. Pull-Ups (Band Rows with Squats if there is no pull-up bar) *Shoulders back & down *3B’s *Studio: Use tire outside to assist with pull-ups
5. MB Wall Sit Up Toss *Throw MB into wall if concrete or just touch ball to wall *2 B’s *Tongue on roof of mouth *Toes up-drive heels into ground
6. Reverse Hyper Flutter Kicks *2B’s *Legs straight *Lie prone on top of matt, ball, gymnastics horse, etc to elevate legs and flutter away *Studio: Perform Rip Trainer Hockey Slapshot (4 sets on each side): http://www.youtube.com/watch?v=tFJfqdn7D1Q *Step, lunge or shuffle based upon skill
Finish as a Group with TABATA Cone Liners *Bring the energy
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 the 21 Day Rapid Fat Loss Program at Weight Loss Foster City Boot Camp for Only $39: 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
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