Weight Loss San Carlos Boot Camp 4/30/14- 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 (Alternate the following movements below for 60s with a 5s transition for 2 Sets)
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. Prone Flutter Kicks * Elevate legs and flutter away *educate about #6
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
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. One Arm Assisted Pull-Ups (4 sets each side) *Neutral grip (TRX One Arm Row if no pull-up bar) *Shoulders back & down *3B’s
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. Battle Ropes: Alternating Wave with Lateral Lunge *Alt. each side with Lateral Lunge *Hinge from hip and sit deep into lateral lunges *Keep hands working while lunging *2B’s
Finish as a Group with TABATA Cone Liners (20s Work/10s Rest) *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.
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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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