Boot Camp Burlingame Gym 11/29/14: Holiday Transformation Day 53: Saturday TABATA Fat Burner

Boot Camp Burlingame Gym 11/29/14: Holiday Transformation Day 53: Saturday TABATA Fat Burner

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)

1.     Supine Prisoner Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs

2.     Supine One Leg Bridge (15s each side) *Bring butt up & down *Toes up *Keep hips level  *3B’s

3.     Oblique Crunches *Move from core- right to left  *3B’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.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

*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 before moving onto the next exercise

  1. Rip Trainer Rows with Squats *Row as you accent from squat-bring bar below chest *2 B’s *Lock shoulders back & down- squeeze shoulder blades *Hinge from hip
  2. X-Bike Intervals *Increase intensity for 20s and recover for 10s *Do your best to stand- need to increase gear first and needs to be tough
  3. Battle Rope- Slams *Total body effort – follow through into ground *2 B’s
  4. Wall Climb *Stay close to wall and move up and down or right to left *4 people can go at once as needed *Do modified rope climb for those who cant do wall
  5. MB Wall Ball (use 10 lbs and up) *Get to 90 with squat *Explode up *Hinge from hip *2B’s
  6. Split Squats Holding a MB on Shoulder (4 sets each) *3B’s
  7. Glider Jack Knife à Hip AD/ABà Repeat *Knees barely off ground- keeps hips from dropping*Lock Shoulders Back & Down *Elbows In *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 Gym 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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