Belmont Boot Camp Personal Trainer 12/11/13- Try ThisTABATA Holiday Program
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total 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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Crawling Plank *In plank position on elbows, crawl forwards & back *Opp. arm & leg *Legs straight *Educate about core here *3B’s
2. Prone Cobra (Hold 5 s) *Squeeze shoulder blades *Legs stay on ground *2B’s
3. Supine Single Leg Toe Touch Crunch (V-Ups with One Leg) *Alt Leg *Tongue on roof of mouth *Look at abdomen *Reach both hands towards foot *Keep Both Legs Straight *3B’s
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Squats *Hinge from hips *Perform at moderate speed in warm-up *Educate about #1 below *2B’s
2. Push-Ups In Downward Dog *On toes in downward dog position *Shoulders back & down *Elbows in *Educate about #7 below *3B’s
3. Backwards Sprinter Lunge with Knee Drive (5 each side) *Educate about #3 below *3B’s
*Review WOD below during Phase 2 & 3 above and 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
- SB/DB/KB/Plate Handle Squat *SB/DB/KB/Plate in one hand (4 sets holding weight on each side) *Do your best to keep body from leaning towards the side with the weight *Hinge from hip 2B’s *Shoulders back & down
- MB Liners- 4 Cones *Hold MB while doing liners *Stay low *Studio: Perform outside
- Backwards Sprinter Lunge with Knee Drive (4 each side) *Stand on a elevated surface (mat)–> step back with left–>step forward with left and drive knee up to sky–> repeat for 20s–>switch *Opp arm & leg *Bend forward with back flat *3B’s *Studio: Perform outside- Use Tires/Steps
- TRX Row *Shoulders back & down *Squeeze Shoulder Blades and Hold for 2s *Neutral Grip *3B’s
- MB Wall Ball without the Wall *Throw ball in the air and catch *Go heavy with ball if tolerated *Get low with squat *Hinge from hip *2B’s
- High Knee Run with Jump Rope *Land on ball of feet –toes up *3B’s
- Downward Dog Modified Handstand Push-Up *In downward dog position on toes *Shoulders back & down *3B’s
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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Your friend & coach,
Brien
