Fit Body Boot Camp Burlingame Fitness Trainer 3/2/16: Challenges Day 10 & 55-TABATA Workout

4 Phase Warm-Up:

Phase 1: Bent Over Breathing (60-120s)

Perform 1-2 minutes of diaphragmatic breathing, while at the same time educating clients about posture and hip hinge. See video > Diaphragmatic Breathing Video

Standing with knees slightly bent and teach clients how to externally rotate shoulders > hinge from hip *Make sure back is flat. Initiate breathing with belly > rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale (belly falls) > 5s hold > 5s exhale. The purpose of this is to educate about the inhalation in the right order, which allows us to stabilize the core and prepare for the workout. As they continue to breathe they should feel the body relaxing.

Phase 2: Stationary Foundation Mobility Training or Moving Dynamic Warm-up (5 Min) Incorporate movements similar or the same as the workouts below Explain the need to be in good posture for optimal breathing efficiency, strength, endurance, balance, etc. and to reduce potential injuries.

Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets

Phase 3: Core (Perform the following movements for 30s 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

Beast Position with Hip Ext. *Keep bear position and extend hip (2s hold) *Knees 1″ off ground *Push into ground to extend upper back *3B’s *Shoulders back & down *Corkscrew elbows *Modify with knees down
Crab Reach (Video at 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 *Modify with bridge
Prone Hip Extension > Abduction *Lift legs off ground, abduct and repeat *Toes to nose

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

*Review WOD below during Phase 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, 6-8 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, complete 1 exercise for 6-8 sets and move to the next one. Approx. 30s rest in between exercises

SB/DB/KB/Plate 2 Arm Handle Squat (AKA Jefferson Squat) *Weight hangs below groin with straight arms *Hinge from hip *Collar bones up 1” *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM as needed *2B’s *Studio: Monkey Bar Room with KB
4 cone Liners with MB Pickup (AKA Suicides) *There should be two MB’s at each cone and 3 at start if there are two people per line *Stay low *Make sure hips are back and chest is up, back should be flat
Sprinter Backwards Lunge with Knee Drive (3-4 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Knee should go down vs. back *Bend forward with back flat. (Watch Video)
Battle Ropes: Alt. Wave with Laddering *Collar bones up 1” *2B’s *Hinge from hip
TRX One Arm Row (3-4 sets each side) *Collar bones up 1” *End with squeeze of shoulder blades *Keep hips square
MB Wall or Partner Reverse Wood Chops with Pivot (3-4 sets each side) *Weight Shift > Rotate > Pivot *Bring ball from knee to opp. shoulder with arms straight- explode
Burpee with 1 Leg Push-Up & Lateral Jump (3-4 sets each side): *Hit chest to ground *Hands in line or below chest when in pushup position to relax shoulders *Elbows in *Keep Plank-stay tight *Collar bones up 1” *3B’s

Circle Time-Cool Down Stretches: 5 min

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

Your friend & coach,

Brien

Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.

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