Boot Camp Redwood Shores Athletic Club 8/13/14- Try This Combo TABATA Fat Blaster!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Do extra mobility work for wrists/forearms (circles, stretch)
*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. Crab Reach http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:17) *Alternate Arms *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt* Lock shoulders back & down *3B’s
2. Lateral Ape http://www.youtube.com/watch?v=6wJgH_Ckmbs (15s each side) *Sit in full squat–>with straight arms reach and jump to side* 2B’s * Lock shoulders back & down
3. Supine Bicycle Crunch *Fingers off to side of head *Move from core *3B’s Lock shoulders back & down *Look at abdomen
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.
**Set Gym Boss or Interval App to: 20s work time, 10s rest, 14 sets, 30s transition time after all 14 sets are complete
COMBO TABATA: Perform each tabata combo for 20s with 10 s rest, 7 sets each, 14 sets total. Alternate the two exercises. Perform all 14 sets before moving to the next combo. Approx. 30s rest in between exercises.
1. A. Sandbag/MB (Heavy- good form but challenging for 20s) Front Loaded Forward Lunge *Keep bag close to body *Lock shoulders back & down *Squeeze shoulder blades *Inhale as you step – exhale back *3B’s & B. Equalizer Rows (a.ka Fat Man Row) *Bring butt down and up to make easier *Lock shoulders back & down *Squeeze shoulder blades at top *3B’s *Studio: Monkey Bar Room
2. A. Battle Ropes-Double Wave *Hinge from hips *2B’s & B. Dips *Lock shoulders back & down *3B’s *Elbows in *Lock shoulders back & down *Legs straight to increase intensity *Keep butt close to mat/step *Avoid going to low- key is the squeeze at the top
3. A. TRX Squat Jumps *Hinge from hips *Get low *Feel the entire foot push into ground *2B’s *No jumps for those that shouldn’t & B. Glider Truck Push *Hands on Gliders *Stay low *Knees barely off ground *3B’s
4. A. 5 Yard Lateral Shuffle *Partners facing each other *Have them start on opp. sides *Relax Heels *Stay low & B. Jump Rope *Relax heels *3B’s
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 Redwood Shores Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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