Similar workout: https://brienshamp.com/2013/06/12/burlingame-boot-camp-fitness-61213-tabata-fat-loss-workout/
4 Phase Warm-Up:
Phase 1: Supine Double Knee to Chest Breathing
Perform 1-2 minutes of diaphragmatic breathing while in supine double knee to chest position. Initiate breathing with belly (feel it press into thighs)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately15s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and relax). Proper breathing is the key to success for life and performance. As they continue to breathe and relax they should feel their knees going closer to the chest.
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
- Plank with Hip Ext.*3B’s *Tongue on roof of mouth *Keep legs straight *Feel a stretch in hip flexors and engagement of glutes
- Supine Bridge Dead Bug *Lying on back > lift hips into bridge and hold for 30s > extend left leg & right arm for 3-5 s > switch sides > repeat *2B’s *Keep hips stable
- Prone Prisoner Supermans *2Bs *Start prone with hands interlaced behind head > extend spine and legs off ground > hold for 3-5 s > lower body back to ground > repeat
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, 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, one after the other
- SB/MB Shoulder Side Lunge (3-4 sets each side) *Place SB/MB on the shoulder of lead leg *Sit as low as possible *Keep hips stable *Track front knee over 2nd toe *Hinge from hip *2B’s
- Swiss Ball Plate/DB Press *Head and shoulders on swiss ball *Elbows in *Keep Shoulders back & down- Lower back should arch to overemphasize lock of shoulders *3B’s
- Rope Climb/Kneeling Ropeflex Pull & Rotate Device (Studio)/Rope- Resisted Partner Pull *One person holds the rope, while the other pulls towards the stationary partner *Increase difficulty by leaning backwards while pulling (3-4 each) *3B’s- Keep hips tucked
- Glider Truck Push *Gliders under hands *2B’s
- Equalizer Rows with Alt. Knee Up *With each row bring knee up *3B’s *Lock shoulders back & down *Studio- Do in Monkey Bar Room *Modify with band or TRX
- Battle Rope Slam with Squat Thrust *Slam rope as hard as possible with entire body and follow with Squat Thrust and rest *3B’s- Keep back from arching *Keep hands on rope the whole time as tolerated
Group Tabata (Finish with this): Liners 6-8x20s *Be in control of body when running
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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