Group Personal Training Burlingame Boot Camp 4/24/15: I Am A Priority Challenge T- 2: Metabolic Fat Loss Workout
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *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) > 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: Kneeling Squat Rock Position Breathing/Drawing In Maneuver (2 Min)
Perform 2 minutes of diaphragmatic breathing and abdominal recruitment while in squat rock: Initiate breathing with belly (let it fall into thighs) –>rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 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. As they continue to breathe and rock they should feel their heels going closer to the ground.
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
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: 120s work time, 0s rest, 6 sets
As a Group: Have your campers perform the following 4 exercises for 8 reps each of the 2 circuits below. They have 2 minutes to complete it. Set your gymboss/timer for every 2 minutes for them to restart and repeat. If your campers are getting too much rest have them do 9 reps of each. If they are not getting enough rest have them do 7 and etc. Complete 6 sets of 2 minutes.
Circuit #1:
· 8 Side Lying One Arm Push-Ups (each arm) *3B’s *Stack hips- people tend to rotate hips backwards *Keep forearm close to body *Shoulders back & down *Extend arm fully http://www.youtube.com/watch?v=cTJaQGR99pQ
· 8 Prisoner Split Squats Jumps (each leg) *3B’s *Shoulders back & down *Modify without jumps
· 8 DB/KB/Plate Bent Over Rows (each arm) *2B’s *Hips back- flat back *Shoulders back & down *Squeeze shoulder blades *Make it a tough 8 reps, especially for the ladies
· 8 Glider Cross Over Mountain Climbers (each leg) *3B’s *Shoulders back & down *Move from core *Knees barely off ground
After Circuit #1: 2 Min Cardio (Jacks, Liners, etc)
1-3 minutes Rest (Review Circuit #2 during this time)
Circuit #2:
· 8 Burpees *Hit chest to ground *3B’s
· 8 TRX Rows or 8 Rope Climbs (each arm) or 8 Cargo Net Climbs (each arm) *3B’s
· 8 Prisoner Sumo Jump Squats *Wide feet *Toes out *2B’s *Get low with hips *Modify without jumps
· 8 Crab Walks (8 each arm and leg combos) *Butt 1”off ground *Shoulders back & down *Squeeze shoulder blades *2B’s
After Circuit #2: 2 Min Cardio (Jacks, Liners. etc)
2-3 minutes Rest (Review Tabata Finisher during this time)
As a Group Finisher: Have them perform the following Tabata’s. 20 sec of work and 10 seconds of recovery for 8 sets (4 minutes). Rest 30-60s between the two different exercises.
Tabata #1: Plank Jacks *Shoulders back & down *Keep core from sinking *3B’s
Tabata #2: Side Plank (4 sets each side) *3B’s *Shoulders back & down *Squeeze shoulder blades *Head straight *Increase intensity by doing leg raises with top leg *Lower intensity by crossing over top leg
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
