Fitness Boot Camp San Mateo Weight Loss 11/12/14: Holiday Transformation Day 36- Burn Over 500 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, 6 sets for Phases 2
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. Side Lying Hip AD (RT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
2. Side Lying Hip AD (LT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
3. Supine Crunch Hold with Lateral Side Bend *3B’s Crunch up–>hold crunch–> reach for right heel–>reach for left heel–> repeat *Wide feet – anchor heels *Tongue on roof of mouth and tuck chin
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, one after the other
*Make the boot camp veterans work hard for their 20s intervals
- Rope Climbs or Tug of War * Can do a group of people on 1 rope *2B’s *Shoulders back & down *Modify rope climb with bridge position-use legs- feel feet on ground *3B’s
- SB Clean & Front Squat *2B’s *Accelerate bag into clean position and perform squat as low as possible *Keep elbows Similar video with clean & press: http://www.youtube.com/watch?v=PYb6f4zRRGM *Shoulders back & down *No clean for beginners (just squat holding weight if tolerated) *Studio: Monkey Bar Room
- Jump Rope-Lateral Jump (4 sets) & Jogging with Rope (4 sets) *3B’s *Relax heels *Goal is speed
- TRX Chest Press or Push-Up with Feet in Foot Cradles *Elbows in *Get lower as tolerated *3B’s
- Crawling: Foam Pit *Stay low and horizontal (especially if in pit) or Lateral Moving Beast (4 sets each side) *Knees 1” off ground *Opp. arm & leg *Shoulders back & down
- MB Forward Liners *Place 4 MB’s of different weight on the ground and start behind first one–> pick up ball with good squat mechanics–>run to next–>drop ball and pick up the new ball and repeat for 20s *2 people can go in each line if you put multiple balls at the first cone
- Monster Walk with Ankle Bands (fwd & back) *2 B’s *Shoulders back & down *Stay low
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 Belmont Personal Training 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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