Fitness Training Foster City Boot Camp 11/20/13: Combo TABATA Interval Program
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*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 *Educate about core here
2. Side Lying Groin Plank (LT LEG) *Remove bottom leg so weight of body is on top leg and elbow *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine
3. Side Lying Groin Plank (RT LEG) *Remove bottom leg so weight of body is on top leg and elbow *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Forward Lunge *Shoulders Back & Down *3B’s *educate about #1 in wod
2. Spiderman Push-Up *Bring 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 *educate about #3 in wod
3. Standing Vertical Wood Chops *2B’s *Simulate MB Slams as in wod below
*Review WOD below during Phase 2 & 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, 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 Row *Elbows In *Shoulders Back & Down *Squeeze Shoulder Blades – Hold for 2s *3B’s
2. Plate/DB Floor Press *Lock shoulders back & down-when done correctly back should arch-we are not worried about the back-this saves the shoulders) *2B’s & 2 Cone Lateral Shuffle Drill *Stay Low *Compete with partner in front of you for the most cones *Heels relaxed *2B’s *Studio: Can do outside if dry
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 & Mat/Step Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground *2B’s
Finish 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 *Drive elbows – arms help the legs *Toes up *3B’s
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try the 21 Day Rapid Fat Loss Program at Gym San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
