Similar workout: https://brienshamp.com/2013/07/12/burlingame-gym-71013-summer-tabata-workout/
4 Phase Warm-Up:
Phase 1: Cat-Cow Position Breathing (1-2 Min)
Perform 1-2 minutes of diaphragmatic breathing while in cat-cow. Initiate breathing with belly (let it fall) > rib cage and then chest while performing cow, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (3s inhale (belly falls)–> 3 s hold–> 5 s exhale Do 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.
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 for 6 sets
Phase 3: Core Work (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
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
- Modified Sit Ups *2B’s *Bring hands outside eyebrows with elbows in and bring elbows to groin with each sit up*Look at thighs *Tongue on roof of mouth *Dig heels *Educate more about #5 in wod
- Supine Bridges with Alt. Straight Leg Raise *Keep hips up for 30s-extend one leg and alternate *Get a stretch of the hamstrings- toes to nose *Keep hips level *3B’s *Feet and knees together
- Push-Up Hold with Pike *Corkscrew elbows *Attempt to bring both feet to hands, with legs straight *3Bs *Lock Shoulders Back & Down *Educate about #6 in wod
Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD. 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, 8 sets, 30s transition time after all 8 sets are complete
*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advantage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living.
- Plate/MB/DB Standing Push Press *Partial squat *Hinge from hips *Elbows in *Drive weight up with legs by pushing feet into ground *Lock shoulders *Shoulders back & down *2B’s *For those with shoulder issues just hold weight and do squat *Make it tough for 20s with challenging weight *Studio: Monkey Bar Room
- Deck Squat – Burpee (chest hits the ground) *Perform deck squat and then burpee- avoid rolling back on neck – use momentum backwards to help to get burpee position *There is no standing with this movement – only at the start *As you roll back keep arms straight *2B’s *For those that need to modify cross legs to make it easier to stand *Stay tight *3B’s *Shoulders back & down *Educate about modifications
- Bear Hug SB/MB Squat with Hip Ab (Lift Leg To Side When Going Up) *Deep squat *2B’s *Hinge from hips *Shoulders back & down
- 5 Yard Lateral Shuffle with Sit-Up *At Each Cone, Hit The Floor, Perform a Sit Up and Get Up *Perform modified sit up here: bring hands outside eyebrows with elbows in and bring elbows to groin *Look at thighs *Tongue on roof of mouth *Stay low *Relax heels
- Split Squats with Band Row or Anchor Point Training Straps Row at Studio *4 Sets on Each Side *Keep elbows in *Squeeze shoulder blades for 2s *Slight Forward Lean Like a Sprinter’s Lunge *Can do with a partner or wrap band around something *3B’s- Keep tuck
- Glider Inchworm *Start in standing position with feet on gliders > attempt to touch toes, keeping legs straight > bring hands to ground and walk with hands to push up position with feet on gliders > glide feet to hands with legs straight > walk with hands to push up position > repeat *3B’s- avoid arch in spine *Shoulders back & down *Corkscrew elbows
Group Bonus Tabata: On Coaches call have the group react to your commands. Odd numbers – Verbal Commands; Even numbers– Non Verbal Commands (use hand signals) Recommendations for commands: shuffle right, left, backpedal, forwards, skip, hit the ground, 180, squat thrust, etc *Keep feet moving entire time
Circle Time-Cool Down Stretches: 5 min
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