Belmont Boot Camp Fitness 3/27/13- TABATA Strength, Cardio, Core All In One Workout

Belmont Boot Camp Fitness 3/27/13- TABATA Strength, Cardio, Core All In One Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

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 Opposite Hand – Opposite Leg (15s each side) *Pg 44 attached *Tuck chin *3B’s *Support head with opp. hand

2.     Seated Russian Twists *Pg 48 *2B’s *Shoulders back & down *Extend arms and lift legs to make harder

3.     Supine Jack Knife (15s each side) *Pg 43 *Tuck chin *3B’s *One leg flexed at 90 and the other is extended-switch after 15s

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.     Squats  *2B’s *Hinge from hip *Start with arms overhead *When going down into squat arms go down *When going up arms reach up *Finish on toes *educate about #6

2.     Push-Up with 1 Arm Torso Rotation *Alt. sides *Elbows in *3B’s *Hands under shoulders  *Wide feet *Perform push-up and then abduct straight arm as high as possible and look at hand at end ROM – rotate neck *Switch sides *Squeeze shoulder blades and hold for 2 s *educate about #3

3.     Wood Chops *Full body movement *2B’s *Start with arms overhead –>Hinge from hip–>Follow through into ground right and left  *Move from mid section *educate about #7

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround of 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, 6-8 sets, 30s transition time after all 6-8 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 advatage 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. 

TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, complete 1 exercise for 6-8 sets and move to the next one

1.    3 Cone Forward Liners (aka suicides)* Stay as low as possible *Space the cones out over 10 yards *Perform outside at the studio

2.    Skater Lunge (aka Apollo Ono’s) *On odd sets perform movement with a stick landing and explode as far as possible right & left *On even sets perform movement for speed *Hands behind back *Keep shoulders back & down *2B’s

3.    Plyo Air  Push-Up  *Elbows in *Hands under shoulders *Goal is to get a little air after push-up *Only for advanced campers *Regular push-ups or push-up hold as needed *3B’s

4.    Prisoner Forward-Back Lunges *4 sets on each side *Move from center *3B’s *Shoulders back & down *Squeeze shoulder blades *Step through center *Stop at center and regroup for those that need to work on form

5.    Fat Man Row (use equalizer at Studio) *Shoulders back & down *Squeeze shoulder blades and hold for 2s *3B’s TRX Wide Row with Bridge as needed

6.    Jump Squats *Drive feet into ground to go up *Hinge from hip *When going down into squat arms go down *When going up arms reach up *Use arms to get up higher *Partial squat *Jump on mats at gymnastic facilities & studio (upstairs)– it makes jumping easier on the joints but harder on the muscles 🙂

7.    MB Slam Right to Left *Full body movement *2B’s *Hinge from hip *Follow through into ground-right and left *Move from mid section *Attempt to catch MB on one bounce *Use hard surface at gymnastics studios

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.

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