Personal Trainer Burlingame Boot Camp 7/16/14- Day #3 Summer Meltdown Combo TABATA Workout
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. Prone Saw *Keep core tight *3B’s *Educate about #1 below
2. Dancing Crab on all 4’s (Bridge position) *Lift hips into bridge and bring right hand to left foot–>drop hips–> repeat with left hand to right foot *Turn hands to sides to make easier on wrists as needed *3B’s
3. Supine Bicycle Crunches *Move from core *Look at abdomen *Tongue on roof of mouth *3Bs
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
Combo Tabata: Perform each set of movements for 20s with 10 s rest for 4 sets each- alternate the 4 sets. Do all 8 sets before moving to next station.
1. Glider Prone Pike (straight legs) & Glider Prone Saw (glide forward & back)*Perform on hands if possible *Push into ground to extend upper back *Feet on Gliders *Corkscrew elbows *3B’s *Shoulders back & down
2. Prisoner Sumo Jump Squats & Sumo Squats *Wide Feet *Toes out *2B’s *Hinge from hips
3. Lateral Beast (Bear) *Knees barely off ground- opp. ar,m & leg & Lateral Ape See 1:00 & 2:00 http://www.youtube.com/watch?v=VuuzuUuy28o *Ape: Start in squat position–> reach to right with straight arms and jump with both feet to right, go to left at halfway *push hands into ground
4. TRX Chest Press & TRX Chest Flys *Be careful of shoulder with chest flys – easier with 1 foot forward *Keep lock- shoulders back & down *3B’s
5. Jump Rope High Knees & Lateral Hops *3B’s *Relax heels
6. Pull-Ups & MB Slams *2B’s *Modify pull-ups as needed *Follow through into ground
7. Mat Side Step & Mat In-In-Out -Out (lead with different foot each set) *Stay low on side step *Alt. sides each step for side step-one foot is always on the step or mat *Keep one foot in center of mat *Relax heels
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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