Boot Camp Burlingame Personal Training 6/20/15: 21 Day Tummy Tuck Day 4: Saturday Crazy-8 Fat Loss Circuit
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: 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. Supine Prisoner Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs *Arms to sides to make easier
2. Prone Sea Turles http://bootcampideas.com/sea-turtles/ *Relax shoulders
3. Bicycle Crunch *Move from core *3B’s *Fingers to eyebrows
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own
WOD: Perform the following exercises as fast as possible for 35 minutes. Count number of rounds. Work with a partner or small group to help with motivation and form. After each round completion, campers yell out their round.
Crazy-8 Circuit:
1. Jumping Jacks: 50 -Done as fast as possible, but make sure you do full jumping jacks with hands to top. *Relax heels *3B’s *Increase intensity by using battle ropes
2. TRX Muscle Up Rows-15: https://www.youtube.com/watch?v=kYg3tUwjnoE *Shoulders back & down *3B’s
3. Forward Stationary Lunges Holding Sandbag or Heavy MB: 30 lunges total (15 each) *Shoulders back & down *Squeeze shoulder blades *3B’s- Keep tuck of pelvis
4. MB Wall Ball: 15 *Go low with squat and throw MB against wall/target *2B’s *Hinge from hips *SMGC/Ray – goal is to hit blue line
5. High Knee Run: 50 total (25 on each side). *Focus on Arm Swing *Opp. Arm & Leg *Land on mid-foot -Toes Up *Shoulders back & down *3B’s
6. Band Monster Walk- 30 (15 each foot) *Get to 90 degrees *Shoulders back & down *2B’s *Hinge from hip *Increase intensity by holding MB
7. Glider Polar Bear: 1x back & forth across red carpet *Gliders under hands and feet *Opp. Arm & Leg
8. Ropeflex Standing Pull & Rotate with Rope: 30 (15 each side) *Pull fast *Feel feet connected to ground- shoulder width *Shoulders back & down *2B’s
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
