Similar Workout: https://brienshamp.com/2013/05/16/san-carlos-fitness-training-51513-combo-tabata-interval-program/
4 Phase Warm-Up:
Phase 1: Supine Position Breathing/Drawing In Maneuver
Perform 1-2 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and 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–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Foundation Mobility Training (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. With each movement incorporate breathing and make the movements flow. If there are tight areas focus on those areas and continue to breathe.
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2
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. Spiderman Plank *In plank position on elbows, bring knee to elbow and hold for 2s *Alt. sides *Shoulders back & down *3B’s Educate about core here *Corkscrew elbows to engage lats
2. Side Groin Plank with Rotation (RT Side) *Top leg on ground supporting body *Bring LT elbow to ground and then point towards ceiling and look at elbow, while rotating from core–> repeat *Shoulders back & down- squeeze shoulder blades *3 B’s
3. Side Groin Plank with Rotation (LT Side ) *Top leg on ground supporting body *Bring RT elbow to ground and then point towards ceiling and look at elbow, while rotating from core–>repeat *Shoulders back & down- squeeze shoulder blades *3 B’s
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 & 4 as needed. Assign campers stations for the WOD below. After Phase 4 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, 16 sets each station (8 sets each exercise), 30s transition time after all 16 sets are complete
Combo TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
1. Walking Lunge with MB/SB On Shoulder *Shoulders Back & Down *Switch MB/SB after each set *3B’s & TRX/APT Rows *Elbows In *Shoulders Back & Down *Squeeze Shoulder Blades – Hold for 2s *3B’s
2. Equalizer Triceps Extensions *Set up with elbows under hands with bent elbows–>adjust knees as tolerated to get extension with elbows *Move knees back to make harder *Lock shoulders back & down *Keep elbows in * 3B’s-keep core tight & 3 Cone Lateral Weave Drill *Weave laterally in and out of cones *Stay Low *Compete with partner in front of you for the most cones *Heels relaxed *2B’s *2 people can use 3 cones
3. Glider Spiderman Push-Up *Feet on top of Gliders *Glide knee to elbow, push up and hold for 2s *Keep Butt Down *Shoulders Back & Down *3B’s *No push-up for those with bad posture or pain- Just Glide & Mat/Step Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground *2B’s
Tabata Finisher as a group (half the group does MB Slams while other half does High Knee Runs):
MB Total Body Slams (4 sests) *Slam MB as hard as possible into ground *Follow through *Use whole body *2B’s & High Knee Runs (4 sets) *Alternate 4 sets each *Toes up *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: Transformation
Your friend & coach,
Brien
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