Fitness Burlingame Boot Camp 2/5/14- Burn Lot’s of Calories with 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 for 6 sets
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 Knees (1 inch) Off Ground w/Opp. Arm & leg (Stationary Bear) *Alt. each side each rep and hold for 2s *Modify with Bear or just doing an arm or a leg*Lock shoulders back & down *3 B’s *Widen feet to make easier
2. Toe Touches *Straight legs *Toes to nose *Reach to feet *Tongue on roof of mouth *3B’s *Look at middle of thighs, not feet *Full ROM
3. Supine Side Punches *Lie down on the floor with knees slightly bent, heels digging into the ground. Crunch up and rotate to the right and punch (jab)—back to centerà rotate to the left punch (jab). *Move fast from side-to-side. *3B’s *Tongue on roof of mouth
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*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
1. Backwards Lunges with MB Rotation *Lunge back with right foot and rotate over left knee (from core) holding MB- Alt. sides each rep *Stall tall *Shoulders down & back *3B’s
2. Glider Staggered Push-Ups *Hands on Gliders *Stagger hands each rep and perform push-ups-avoid going to wide *Keep elbows in *Corkscrew elbows to engage lats *Push-up hold as needed –stagger hands and glide them around *Widen feet as needed*3B’s
3. 5 Yard Lateral Shuffle *Stay low *Avoid letting feet cross *Hinge from hips *Relax heels
4. MB Wall Ball *Get to 90 degrees if possible and hit target *If there are no concrete walls do not throw ball against the wall *Can do this with partner if there is no wall *Key is to explode-give it your all *2B’s *Hinge from hips
5. Battle Ropes: Double Wave with Laddering (move forward & backwards with double wave keeping tension in rope) *Hinge from hips *2B’s *Studio: Outside
6. Pull-Ups (Neutral Grip) *3B’s *Studio: Outside
7. Squat Jacks (Pg 52) *Start in squat position with feet together–>Stand up straight and jump your legs out like a jumping jack while raising arms out to the side and over the top of your head (finger tips hit). As you come back down, bring your feet together, squat and touch the floor. Immediately jump out again and repeat.
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
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