Belmont Boot Camp Fitness 4/3/13- Try This TABATA Tone Program

Belmont Boot Camp Fitness 4/3/13- Try ThisTABATA Tone Program

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 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.     Plank-Side Plank Combo *Shoulders back & down- squeeze shoulder blades *3 B’s *Hold each movement for 5s *Keep head in allignment with spine *Initiate side plank with rotation of elbow to 90 degrees of internal rotation

2.     Sit-Up Chop *2B’s *Tongue on roof of mouth *Toes up-drive heels into ground *Chop through center of legs

3.     Prone Flutter Kicks * Elevate legs and flutter away *educate about #6

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.    Forward Lunges with Rotation *Alternate sides *3B’s  *Rotate from mid section over front knee on each lunge *Arms straight to increase intensity *educate about #3

2.     Push-Ups *Mix up hand positions on each rep-use staggered hands, wide, close, etc. *shoulders back & down *Elbows in *educate about #2

3.     Squats *Hands in front loaded position *2B’s *Educate here about keeping shoulders back & down & squeezing shoulder blades *Hinge from hips *Perform at moderate speed and slow it down during the workout *educate about #1

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round 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, 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, complete 1 exercise for 8 sets and move to the next one

1.    Sandbag Front Loaded Squats *2B’s *Lead with hips *Shoulders back & down- squeeze shoulder blades *4s: Down –> Hold for 2s at the bottom–> Explode up

2.    Plate Floor Press- *Elbows In *2B’s *Lock *Shoulders back & down- arch back as needed to create lock *Studio-Can use db’s or grab plates upstairs

3.    Forward-Backwards Lunges with MB Rotation *Step straight through with lunge forward & back without stopping in center *To modify stop in center or just do fwd lunge *4 sets each side *Holding MB, rotate from mid section over front knee on each lunge *Arms straight to increase intensity *3B’s

4.    Pull-Ups or Band Rows with Squats *Shoulders back & down *3B’s *Studio: Bring steps outside to assist with pull-ups

5.    MB Wall Sit Up Toss *Throw MB into wall if concrete or just touch ball to wall *2 B’s *Tongue on roof of mouth *Toes up-drive heels into ground

6.    Reverse Hyper Flutter Kicks  *2B’s *Legs straight *Lie prone on top of matt, ball, gymnastics horse, etc to elevate legs and flutter away

Finish as a Group with 4 TABATA Cone Liners: 6-8 Each *Bring the energy *3-4 per line per group

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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