Boot Camp Burlingame Fitness Training 6/27/15: 21 Day Tummy Tuck Day 11: Saturday 30 Minute Fat Burner Challenge

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, 6 sets for Phase 2

Phase 3: 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.     Mountain Climber (Slow) *Push hands into ground to extend upper back *Corkscrew elbows *Shoulders back and down *3B’s *Knees barely off ground *Educate about core here (how this plank position is important for all movements below, but especially burpee)

2.     Rocking Bridge (on hands and feet) *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s *Turn hands to reduce stress to wrists *Keep hips level *2B’s

3.     Prone Cobra *Lift upper body *Look straight down *Externally rotate thumbs to sky *Squeeze shoulder blades at top *Shoulders back & down *Hold at top for 5s

Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD. Campers can either find a partner or do it at their own pace. Assign new campers a partner or they will be lost. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own

Perform the following 8 exercises as fast as possible with good form for 30 minutes. Modify the number of reps as needed. Jog/Sprint To Each Station.

1.     Rip Trainer Pitchfork: 15 each side *Low to high *Lead arm is either straight or bent *Hinge from hips *See video:  http://www.youtube.com/watch?v=OdSnfxkqVSA *Coaches need to cue campers to be in control of this movement at all times

2.     Walking Low Lunge: 15 Total Steps *Stay as low as possible – visualize a low ceiling *Keep 3 B’s *Start in kneeling position on ground and drag back foot to stay low *This exercise is really for the advanced- normal forward lunges or walking lunges for most of the class

3.     Swiss Ball Plate/DB Press: 15 *Elbows In. *Keeps hips up in bridge. *Shoulders back & down *3B’s *Monkey Bar Room

4.     Battle Ropes: Jumping Jacks with Ropes: 15 *Shoulders back & down *Keep core engaged

5.     Battle Ropes: Squats with Double Waves: 15 Squats with as many double waves as possible while squatting) *Shoulders back & down *Keep core engaged *Hinge Hips *2B’s

6.     TRX Wide Row: 15 *Palms down, bring hands outside of shoulders with each rep, keeping wrist straight *Shoulders back & down *Tuck chin

7.     Squat Thrust with Squat Hold : 15 *Stay in the squat after the tuck and hold for 2s-flat back *Hinge from hip *Do not come up and jump *Keep heels on ground *No push-up

8.     Dynamic Sandbag (SB) Step-Ups: 10x leading with each leg *Hold Sandbag in front loaded position

Circle Time-Cool Down Stretches: 5 min

Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation

Your friend & coach,

Brien