Group Personal Training Burlingame Boot Camp 1/21/15: 2015 I Am A Priority Transformation Day 11: TABATA Workout
Similar workout: https://brienshamp.com/2013/07/12/burlingame-gym-71013-summer-tabata-workout/
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response)à digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
Phase 2: Quadruped Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while on all 4’s: Hands under shoulders and knees under hips, corkscrew elbows, shoulders back & down. Initiate breathing with belly (let it fall)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 2 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging- avoid rounding back). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine.
Phase 3: Core Work (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
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
1. Modified Sit Ups *2B’s *Bring hands outside eyebrows with elbows in and bring elbows to groin with each sit up*Look at thighs *Tongue on roof of mouth *Dig heels *Educate more about #5 in wod
2. Bridges with Alt. Straight Leg Raise *Keep hips up for 30s-extend one leg and alternate *Get a stretch of the hamstrings- toes to nose *Keep hips level *3B’s
3. Push-Up Hold with Hip/Knee Flexion (15s each side) *Elbows in *Knees should stay about 1″ off ground *3Bs *Lock Shoulders Back & Down *Educate about #6 in wod
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Start review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 4 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.
1. Plate/MB Standing Push Press *Partial squat *Hinge from hips *Elbows in *Drive weight up with legs by pushing feet into ground *Lock shoulders *Shoulders back & down *2B’s *For those with shoulder issues just hold weight and do squat *Make it tough for 20s with challenging weight
2. Deck Squat – Burpee (chest hits the ground) *Start and end with arms overhead *Perform deck squat and then burpee- avoid rolling back on neck *2B’s *Place steps/big mats to be used by those that need it*Stay tight *3B’s *Shoulders back & down *Educate about modifications
3. Bear Hug SB/MB Squat with Hip Ab (Lift Leg To Side When Going Up) *2B’s *Hinge from hips *Shoulders back & down
4. 5 Yard Lateral Shuffle with Sit-Up *At Each Cone, Hit The Floor, Perform a Sit Up and Get Up *Perform modified sit up here: bring hands outside eyebrows with elbows in and bring elbows to groin *Look at thighs *Tongue on roof of mouth *Stay low *Relax heels
5. Split Squats with Band Row or RIP Trainer Row at Studio *4 Sets on Each Side *Neutral grip row *Keep elbows in *Squeeze shoulder blades for 2s *Slight Forward Lean Like a Sprinter’s Lunge *Can do with a partner or wrap band around something *3B’s
6. Glider/Swiss Ball 1 Leg Jack Knife *4 Sets on Each Side *Knees barely off ground *Modify with Both Legs *3B’s *Shoulders back & down
Group Bonus Tabata: On Coaches call have the group react to your commands. Odd numbers – Verbal Commands; Even numbers– Non Verbal Commands (use hand signals) Recommendations for commands: shuffle right, left, backpedal, forwards, skip, hit the ground, 180, squat thrust, etc *Keep feet moving entire time
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
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