Boot Camp Burlingame Personal Trainer 10/22/14: Holiday Transformation Day 17-Get FIT WithThisTABATA
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. Beast Walk Forwards & Back *Knees 1″ off ground *Push hands into ground *Shoulders back & down *3 B’s *Opp. Arm & Leg *Educate here about core stability
2. Supine Side Oblique Crunches (right side) *Lying supine, rotate knees to right and crunch straight up *2B’s *Keep chin tucked and tongue on roof of mouth
3. Supine Side Oblique Crunches (left side) *Lying supine, rotate knees to left and crunch straight up *2B’s *Keep chin tucked and 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
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/MB Front Loaded Dynamic Step-Ups (4 sets leading with each leg) *These are rhythmic step-ups (rt-lt-rt-lt for 20s then switch lead foot) *3B’s *Shoulders back & down- squeeze shoulder blades *Explode up
2. 5 Yard Lateral Shuffle Drill with Ball Pass (tennis ball, MB) *Stay low and be in control of body as ankle injury can result easily with those that try to go beyond their means *Keep feet from crossing *Try to touch as many cones as possible in 20s *Patners face each other
3. Dive Bomber Push-Up *Elbows In *3B’s *Lock *Shoulders back & down http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a cobra and downward dog combo
4. Equalizer Rows (aka Fat Man Rows) *Drop and raise hips to allow legs to help arms *Shoulders back & down *3B’s
5. Battle Ropes- Double Wave with Squat *Keep continuous wave while squatting *Shoulders back & down *2B’s Hinge from hip *Extend arms *Elbows in *If there are not enough ropes, have a partner work into the rest periods
6. Prisoner Elevated Split Squat (4 sets each side) *Elevate back leg *3B’s *Shoulders back & down- squeeze shoulder blades *Explode up
7. Jump Rope *Perform a variety of movements *Modify as needed *Toes up *3B’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
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
