Boot Camp Burlingame Personal Training 6/19/15: 21 Day Tummy Tuck Day 3 – 7 Essential Body Weight Exercises for Fat Loss
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: Breathing Squats
Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while performing breathing squats: Start by standing with feet shoulder width and everted. Initiate breathing with belly (let it fall) > rib cage and then chest, instead of initiating with chest > hinge from hips and lower hips to ground while exhaling > inhale as you stand upright repeat *Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls) > 3 s hold > 5 s exhale and draw belly in towards spine) * As they continue to breathe, squat and relax, they should feel their hips lowering, heels going closer to the ground and hips opening.
*Set Gym Boss or Interval App to: 60s work time, 5s rest, 4 total sets for Phase 2
Phase 2: Core (Perform the following movements for 60s in a circuit with a 5s transition for 2 Sets
*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 *3B’s
2. Prone Prisoner Superman *Hands interlaced behind head- big stretch *Squeeze shoulder blades and butt *Hold for 1 min *2B’s
Phase 3: Primal Movements -Perform the following movements below for 5 reps (except #2) *Goal is blood flow, not max efforts
Perform the following 7 essential body weight fat loss exercises for 30s in a circuit (one after the other) with 15s rest (transition time) as a group. Perform 4 circuits. For the pull-ups/rows if there is not enough equipment have half the group do # 2 while the other half does #3. Rest 1 min after each circuit. This will allow better form during movements and higher intensity for each set. Try to get the most out of them for 30s.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Burpees *3B’s *Modify for those who need help *Shoulders Back & Down
2. Pull-ups/Equalizer/TRX Rows *3B’s *3B’s *Shoulders Back & Down
3. Squats *Hinge from hips *2B’s *Get to 90 degrees
4. Dive Bomber Push-Ups http://www.youtube.com/watch?v=66-v0AaANHk *3B’s *Shoulders Back & Down
5. One Leg Squats (15s each leg) *Attempt to lower hips as low as possible without bending torso too far *Hinge from hips *2B’s
6. Forward Beast *Knees barely off ground *–Opp. arm & leg *3B’s *Shoulders Back & Down
7. Prisoner Split Squats (15s each leg) *Squeeze shoulder blades *3B’s *Add jump for those that can
*Perform sprint intervals as a group if time
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
