Past Workout Video: https://brienshamp.com/2013/05/09/san-carlos-fitness-training-5813-burn-over-500-calories-with-this-tabata/
4 Phase Warm-Up:
Phase 1: Wide Child’s Pose Position Breathing/Drawing In Maneuver (1-2 min) Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in child’s pose with wide knees & extended arms: Initiate breathing with belly (let it fall into thighs)–>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 (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 relax they should feel their chest going closer to the ground.
Phase 2: Foundation Mobility Training (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. 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.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phases 2
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. Side Lying Hip AD (RT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
2. Side Lying Hip AD (LT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
3. Supine Crunch Hold with Lateral Side Bend *3B’s Crunch up–>hold crunch–> reach for right heel–>reach for left heel–> repeat *Wide feet – anchor heels *Tongue on roof of mouth and tuck chin
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 3 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
*Make the boot camp veterans work hard for their 20s intervals
- SB Clean & Front Squat *2B’s *Accelerate bag into clean position and perform squat as low as possible *Keep elbows Similar video with clean & press: http://www.youtube.com/watch?v=PYb6f4zRRGM *Shoulders back & down *No clean for beginners (just squat holding weight if tolerated)
- Swiss Ball DB/Plate 1 Arm Press (4 sets each side) *Elbows in *Shoulders back & down *Keep hips *3B’s
- Jump Rope-Lateral Jump (4 sets) & Jogging with Rope (4 sets) *3B’s *Relax heels *Goal is speed
- Crawling: Foam Pit *Stay low and horizontal (especially if in pit) or Plank Crawl with Elbows on Gliders *Feet drive back like a moving mountain climber *Shoulders back & down *Modify with plank
5. Pull-Up (Neutral grip- palms facing each other) *Modify with hang *2B’s *Shoulders back & down *Studio: Perform in Monkey Bar Room
- MB/SB Forward Liners *Place 4 Heavy MB’s/SB’s of different weight on the ground and start behind first one–> pick up ball with good squat mechanics–>run to next–>drop ball and pick up the new ball and repeat for 20s *2 people can go in each line if you put multiple balls at starting point *Lift with good mechanics!!!
- Massage Station – 4 Minute Recovery *Bring out foam rolls/ golf balls, baseballs, stick, etc. *Find tight spots and massage for 20s *Focus on 3 part breathing while massaging
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
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