Boot Camp Belmont Personal Training 11/5/14: Holiday Transformation Day 30: Try This TABATA To Lose Fat
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 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. Plank with Hip Ext. *Alternate legs *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
2. Supine Sit Ups *Fingers to side of head *Tongue on roof of mouth *Elbows to thighs *Look down *3B’s
3. Prone Prisoner Superman Relax shoulders *Hold 3s *Shoulders back & down- squeeze shoulder blades *2B’s *Lift everything off the ground (almost everything : ) )
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*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.
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd 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, one after the other
- Backwards Lunges with MB/SB Rotation *Rotate MB/SB over front knee if tolerated – this is a challenge to balance & stability *Slight forward lean *Keep arms straight *Shoulders back & down *3B’s
- Push-Up with Plate/DB 1 Arm Rotation (Alt. each arm – roll weight to other side as needed) *Perform push-up and follow with 1 arm rotation with straight arm *Wide Feet *Elbows in *Use 0-15 pounds *Keep Hips Stable and Rotate From Abs *Squeeze shoulder blades and hold for 2s *3B’s*Studio: Perform in Monkey Bar Room
- Glider Polar Bear Crawl *Hands & Feet on Gliders *2B’s *if not enough Gliders do truck push
- MB Wall Ball *Get to 90 with squats *Press Ball As High As Possible *If you do not have a wall, catch ball and go down into squat *Use a ball/matt as a target to touch butt around 90 degrees of knee & hip flexion *2B’s *Studio: Use wall ball targets
- 2 Cone Lateral Shuffle Liners with Down-Ups at Each Cone *Get down onto stomach at each cone *Stay low *Relax heels
- Squat Jumps with Band Row *Rip Trainer at Studio *Row on accent of squat jumps *Modify without jumps *Keep row low (below chest) to keep upper tracks from activating *Squeeze shoulder blades *2B’s *Hinge from hips
Group Bonus TABATA at End of Workout:
Group Tug of War: 8x 20s (work) x 10s (rest) *Break up groups so 5-10 are on each side of rope *Try not to hurt anyone : ) *Tell those with injuries to modify with something else if they don’t want to participate *You can also break up groups into intermediate, advanced, beginners/injuries *Wide stance & Stay low
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.
Try the 6 Week Transformation Program at Boot Camp Belmont Personal Training Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
