Boot Camp San Carlos Fitness Training 5/27/15: TABATA Fat Burner

Boot Camp San Carlos Fitness Training 5/27/15: TABATA Fat Burner

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.

*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 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 3 & 4 as needed.  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, 6-8 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 6- 8 sets total before moving onto the next exercise

  1. MB Wall Ball (use 10 lbs and up if tolerated) *Get to 90 with squat *Explode up *Hinge from hip *2B’s
  2. Band or Rip Trainer Rows with Squats *Row as you accent from squat-bring hands below chest to relax shoulders *Hinge from hip *2 B’s *Lock shoulders back & down- squeeze shoulder blades at end of row
  3. Battle Rope- Slams *Total body effort – follow through into ground > regroup and slam again *2 B’s
  4. Split Squats Holding a MB/SB on Shoulder (4 sets each) *3B’s *Shoulders back & down
  5. Glider Jack Knife à Hip AB/AD > Repeat *Knees barely off ground- keeps hips from dropping*Lock Shoulders Back & Down *Elbows In *3B’s
  6. Forward Frog Jumps *Start with feet wide, toes out, connection to ground with little toes and outer foot, knees in line with toes > hinge from hips, squat and attempt to touch ground (avoid just bending over) > jump up and forward as far as possible, reaching forward with arms > repeat

Finish with Combo 4 Cone  Liners as a Group: 6-8 in TABATA Style! Have each camper pick a partner. Shorter one goes first. Bring the energy and cheer each other on.

Shuffle RT 5 Yards > Shuffle LT Back to Start> Carioca RT 10 Yards > Carioca LT Back to Start> Sprint RT 15 Yards > Sprint LT Back to Start > High Five Partner and Next Camper Goes > Repeat

Circle Time-Cool Down Stretches: 5 min

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Your friend & coach,

Brien

Aaryn