Burlingame Gym 7/1/13- Total Body TABATA Workout

Burlingame Gym 7/1/13-   Total Body TABATA Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 9 total sets for Phases 2 & 3

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.      Inchworm *Hold plank for 5s *Lock Shoulders Back & Down *3B’s

2.      Prone Modified Superman – Arms to sides of body *Bring legs and torso off ground for 5s  *Squeeze shoulder blades *Thumbs in external rotation

3.      Bicycle Crunch *3B’s  *Look into abdomen *Avoid rotation of neck and move from obliques

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set *Goal is blood flow, not max efforts

1.      Wall Ball *Pretend you are throwing ball as high as possible after squatting *Educate more about #7 *Work on getting low *Explode up *2B’s

2.      Push-Ups *Elbows in *Educate more about #4 *Lock Shoulders Back & Down *3B’s

3.      Forward – Backwards Lunges with Opp. Arm Drive (15s each side) *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge *Educate more about #5

*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, 8 sets, 30s transition time after all 8 sets are complete

Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Do all 8 sets before moving to next station.

1.        SB/MB/DB Good Morning *Squeeze weight to increase core stability *Feet hip width  *Keep Back Flat *Hinge from hip *Keep Core Tight *2B’s *Modify with 1 leg single deadlift or reverse wood chop for those with back pain

2.        2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg *Studio: Perform outside

3.        Pull-Ups (Neutral grip) *Lock Shoulders Back & Down *3B’s *Modify with TRX or Pull-Up Hang Forward *Studio: Perform outside

4.        TRX/Swiss Ball Push-Up Pike *Lock Shoulders Back & Down *3B’s *Elbows In *Modify with Pike Only, Jack Knife or Plank

5.        Backwards Lunges with Opp. Arm Drive (4 Sets Each Side)  *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge

6.        3 Cone Lateral Weave Agility Drill *Stay Low *Quick Feet *Relax heels *2B’s *2 campers can go in each cone set- campers weave back & forth

7.        MB Wall Ball *Throw MB as high as possible using legs *Squat to 90 degrees if possible *Hinge from hip *Keep Core Tight *2B’s*Studio: Perform on wall above step

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.

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