Similar workout: https://brienshamp.com/2013/06/28/burlingame-gym-workout-62613-fat-buster-tabata-workout/
4 Phase Warm-Up:
Phase 1: Child’s Pose > Squat Rock Position Breathing/Drawing In Maneuver (2 Min) *For those who can’t into squat rock position perform child’s pose throughout. Initiate breathing with belly (let it fall into thighs) > rib cage and then chest, instead of initiating with chest as you rock back & forth from heels to toes. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale. As they continue to breathe and rock they should feel their heels going closer to the ground. Emphasize slow, deep, rhythmic breaths during and after workouts. 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 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
- Quadruped with Rotation (30s each side) *On all 4’s, shoulders back & down and elbows corkscrewed > Bring right elbow to left knee and crunch > hold for 2s–> extend arm & leg as far as possible and look at hand- squeeze shoulder blades and hold for 2s- ->repeat *2B’s *Knees 1” off ground to make harder *Rotate from core and bring arm to the side slightly to avoid activating upper trap
- Quadruped with Rotation (30s each side) *On all 4’s, shoulders back & down and elbows corkscrewed > Bring left elbow to right knee and crunch- hold for 2s–> extend arm & leg as far as possible and look at hand- squeeze shoulder blades and hold for 2s- ->repeat *2B’s *Knees 1” off ground to make harder *Rotate from core and bring arm to the side slightly to avoid activating upper trap
- Plank with Crawl *Two crawls forwards and two crawls back *opp. arm & leg *3B’s *Crawl with elbows *Straight legs *Shoulders Back & Down – Lock *educate about #6
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
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
- Plate/SB/KB/DB Split Stance One Arm Row (4 sets each side) *One foot forward and one foot back, feet approx. shoulder width, heels on ground *Make it tough for 20s *Elbows in*Butt Out- Flat Back *Shoulders Back & Down – Lock *Hold for 2s and squeeze shoulder blades *Feel connected to ground with feet and core so no one can knock you over 🙂 *2B’s *Studio: Monkey Bar Room
- Stationary Forward-Backwards Lunge with SB/MB/Plate Rotation (4 sets each side) *Rotate weight over front knee *Stationary *Rotate From Core *Shoulders Back & Down – Lock *3B’s
- MB or Equalizer Close Grip Push-Up *Keep Elbows In *Stay Tight *3 B’s- avoid arch in back *Shoulders Back & Down – Lock
- 4 Cone Forward-Backwards Liners *Touch outside cone and backpedal to start–> repeat to next cone, etc. *When backpedaling educate to lead with hips or they will fall… *Promote competition if they are up for it. *2 people per each cone set- one on each side of starting cone
- TRX One Leg Jump Squat (4 sets each side) *TRX 2 Leg Squat Jump or TRX 1 Leg Squat/Squat as Needed *Hinge from hip *Start with feet together *Hold TRX with both hands but hold lightly, more as needed- stand fairly vertical *Modify with one leg squat
- Glider Commando FWD- Back Crawl (short distance at Studio J )*Feet on gliders – crawl with elbows *Use long sleeves as needed to save elbows *3 B’s *Straight legs *Shoulders Back & Down – Lock *Modify with plank hold only
- Lateral Jump Squat Thrust (Burpee without touching chest to ground) Over Equalizer or Low Bar at Gymnastic Centers *Perform squat thrust –> jump laterally over obstacle *Shoulders Back & Down – Lock *3B’s *Relax heels *Modify with squat thrust– educate about avoiding arch in back! *Can also jump over a partner to make more fun- one laterally jumps over the other
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
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