Fitness Boot Camp San Mateo Weight Loss 11/19/14: Holiday Transformation Day 43: Combo TABATA Interval 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
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. Spiderman Plank *In plank position on elbows, bring knee to elbow and hold for 2s *Alt. sides *Educate about core here
2. Side Plank with Rotation (RT Side) *Bring LT elbow to ground and then point towards ceiling, while rotating from core–> repeat *Shoulders back & down- squeeze shoulder blades *3 B’s
3. Side Plank with Rotation (LT Side) *Bring RT elbow to ground and then point towards ceiling, while rotating from core–>repeat *Shoulders back & down- squeeze shoulder blades *3 B’s
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, 16 sets each station (8 sets each exercise), 30s transition time after all 16 sets are complete
Combo TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
1. Walking Lunge with MB/SB On Shoulder *Shoulders Back & Down *Switch MB/SB after each set *3B’s & TRX Rows *Elbows In *Shoulders Back & Down *Squeeze Shoulder Blades – Hold for 2s *3B’s
2. Equalizer Triceps Extensions *Set up with elbows under hands with bent elbows–>adjust knees as tolerated to get extension with elbows *Move knees back to make harder *Lock shoulders back & down *Keep elbows in * 3B’s-keep core tight & 3 Cone Lateral Weave Drill *Weave laterally in and out of cones *Stay Low *Compete with partner in front of you for the most cones *Heels relaxed *2B’s *2 people can use 3 cones
3. Glider Spiderman Push-Up *Feet on top of Gliders *Glide knee to elbow, push up and hold for 2s *Keep Butt Down *Shoulders Back & Down *3B’s *No push-up for those with bad posture or pain & Mat/Step Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground *2B’s
Finish as a group (half the group does MB Slams while other half does High Knee Runs):
MB Total Body Slams (4 sests) *Slam MB as hard as possible into ground *Follow through *Use whole body *2B’s & Squat with Side Step (4 sets) *Alternate 4 sets each *Stay in squat position- opp. had to foot *2B’s *Easiest to teach by having camper always have one foot on a line- they simply switch the foot
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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