Boot Camp Burlingame Fitness Training 6/24/15: 21 Day Tummy Tuck Day 8: TABATA Fat Loss Workout
4 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more. In addition, explain the need to be in good posture for optimal breathing efficiency 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.
Phase 2: Supine Double Knee to Chest Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in supine double knee to chest position. Initiate breathing with belly (feel it press 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). 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 knees going closer to the chest.
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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.*3B’s *Tongue on roof of mouth *Keep legs straight *Feel a stretch in hip flexors and engagement of glutes
2. Supine Bridge Dead Bug *Lying on back > lift hips into bridge and hold for 30s > extend left leg & right arm for 3-5 s > switch sides > repeat *2B’s *Keep hips stable
3. Prone Prisoner Supermans *2Bs *Start prone with hands behind headà extend spine and legs off ground > lower body back to ground and hold for 3-5 s > repeat
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. Assign campers stations for the WOD below. After Phase 4 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
1. SB/MB Shoulder Side Lunge (4 sets each side) *Place SB/MB on the shoulder of lead leg *Sit as low as possible *Keep hips stable *Track front knee over 2nd toe *Hinge from hip *2B’s
2. Monkey Push-Up & Jump (see video above) *Downward Dog position on tippy toes > press into ground attempting to touch head to ground and jump up *Lock shoulders back & down *3B’s
3. Rope Climb or Kneeling Rope Pull & Rotate Device (Studio) *Grab & pull as fast as possible *3B’s- Keep hips tucked
4. Glider Truck Push *Gliders under hands *2B’s
5. Fat Man Rows with Alt. Knee Up *With each row bring knee up *3B’s *Lock shoulders back & down *Studio- Do in Monkey Bar Room
6. Battle Rope Slam with Squat Thrust *Slam rope as hard as possible with entire body and follow with Squat Thrust and rest *3B’s- Keep back from arching *Keep hands on rope the whole time as tolerated
Group Tabata (Finish with this): Liners 8x20s *Be in control of body when running
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
