Boot Camp Burlingame Personal Training 6/17/15: TABATA Fat Loss Fun
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: Breathing Squats
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while performing breathing squats: Start by standing with feet shoulder width and everted. Initiate breathing with belly (let it fall) > rib cage and then chest, instead of initiating with chest > hinge from hips and lower hips to ground while exhaling > inhale as you stand upright repeat *Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls) > 3 s hold > 5 s exhale and draw belly in towards spine) * As they continue to breathe, squat and relax, they should feel their hips lowering, heels going closer to the ground and hips opening.
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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. Mountain Climbers *Knees barely of the ground *Shoulders back & down – Flat back *3B’s
2. 1 Leg Bridge-RT Side (30s each side) *Bring hips up and down *3B’s
3. 1 Leg Bridge-LT Side (30s each side) *Bring hips up and down *3B’s
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. Assign campers stations for the WOD below. After Phase 5 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
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
1. Prisoner Side Lunges (4 sets each side) *Sit as low as possible with lead hip *Hinge from hips *To increase intensity hold MB/SB *2B’s *Studio: Monkey Bar Room
2. 3 Cone Triangle Reaction Drill *4 Sets Each *Partner Calls Cone 1, 2 or 3- other partner runs to cone and runs back to center *Stay Low *Partner calling does jumping jacks *Relax heels *Hands touch at top of movement with jacks
3. Battle Ropes- Double Wave with Squat *Do your best to keep wave going while squatting *Use both hands *Hinge from hip *2B’s
4. TRX Push-Up (Feet in Straps) or Chest Press (Hands in Straps) *Can also just plank with feet in straps *3B’s
5. Agility Ladder: High Knee Run with Lateral Hop *Start in the first rung and perform 4 high knee runs (make sure toes are up and campers are landing on ball of foot)–> Then hop laterally right and left over the ladder (you can advance a rung or two)–>Repeat *Lead with a different foot each set
6. One Leg Squat Thrust *4 Sets Each Side (No push up) *Make sure back doesn’t arch on squat thrust- 3B’s *Shoulders down & back *Modify with 1 Leg Box Squats
7. Seated Band Rows*Rip Trainers at Studio *Sit with a tall & lengthened spine, legs extended with slight knee bend > hinge forward from hips without moving legs > hinge backwards from hips and perform row *Squeeze shoulder blades at end range of motion for 2s *Shoulders down & back *2B’s
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
