Boot Camp Burlingame Personal Trainer 10/15/14: Holiday Transformation Day 10: TABATA Strength, Cardio, Core All In One Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
*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. Supine Opposite Hand – Opposite Leg (15s each side) *Pg 44 attached *Tuck chin *3B’s *Support head with opp. hand
2. Seated Russian Twists *Pg 48 *2B’s *Shoulders back & down *Extend arms and lift legs to make harder
3. Supine Jack Knife (15s each side) *Pg 43 *Tuck chin *3B’s *One leg flexed at 90 and the other is extended-switch after 15s
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
*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advantage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living.
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. 3 Cone Forward Liners with Jumping Jacks (5) at Each Cone *At every cone perfom 5 jacks andf then run back to cone #1 *Space the cones out over 10-15 yards *Relax heels
2. Plate/DB Swiss Ball Press *Head on swiss ball *Hips up into bridge *Elbows in *3B’s *Studio: Use Plates in PT Room (approx 25-35 for women)
3. MB Forward-Back Lunges with Rotation *4 sets on each side *Rotate over front knee *Move from center *3B’s *Shoulders back & down *Squeeze shoulder blades *Step through center *Stop at center and regroup for those that need to work on form. Take out rotation as needed. *Increase intensity by increasing speed and weight of ball.
4. Jumping Pull-Ups *Shoulders back & down *Modify with rows as needed *Use Monkey Bars at the studio and bring out white plyo boxes so campers can jump *Toes up to land on ball of foot for pull-ups
5. MB Underhand Throw *Start with MB at chest –> hinge hips–>lower into partial squat and extend ankles, knees and hips (triple extension) to explode into ground –>momentum carries through core to throw ball into wall *Catch ball of wall and repeat *Studio: Throw at targets on wall
6. MB Slam-V Out *Perform a slam into ground followed by a plank v out *Place hands on side of ball to make it easier on wrist*Full body movement *2B’s *Hinge from hip *Follow through into ground—> plank v out–> repeat *Avoid sinking hips
7. Skater Lunge (aka Apollo Ono’s) *Hands behind back-hinge forward maintaining ideal posture and laterally hop to right and left *On odd sets perform movement with a stick landing and explode as far as possible right & left *On even setsperform movement for speed *Keep shoulders back & down *2B’s
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 6 Week Transformation Program at Boot Camp Burlingame Personal Trainer Only $154: 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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