Group Fitness Training San Carlos Boot Camp 10/2/13– Fat Burner TABATA Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Supine Modified V-Ups- Perform with one leg instead of two. *Lift upper body into crunch and lift one leg straight up, attempting to touch foot, go down with control and repeat on other side *Toes up *Keep both legs straight *Tongue on roof of mouth
2. Supine Trunk Rotation *3B’s *Bring knees up to 90 and rotate right to left *Rotate from core *Extend legs to make harder *Palms down *Shoulders back & down-Lock http://www.youtube.com/watch?v=oUFfEJIVrxw
3. Prone Sea Turtles *Start in a prone superman (chest and legs off the ground). Keeping your arms straight, keep shoulders relaxed and move them in a circular motion parallel to the ground back by your sides. Squeeze your scapula muscles in this position and hold for 2s. Simultaneously while your arms are moving, move the feet apart into an inverted ‘V’ shape squeezing the glutes. Return to the superman position and repeat. *Shoulders back & down-Lock http://bootcampideas.com/sea-turtles/
Phase 3: Primal Movements-Perform the following movements for 5 reps *Goal is blood flow, not max effort
1. One Leg Squats (Alt. legs) *Feet together *Squeeze butt at the top *Get low into squat *Hinge from hip *educate about #3
2. Spiderman Push-Ups *Bring knee to elbow http://www.youtube.com/watch?v=fSoigipsZM8 *Push up hold as needed *Shoulders back & down *Alt. sides *Elbows in *3B’s *educate about #7
3. Side Lunge Touch *Attempt to Touch Ground *Alternate legs *Get low *Shoulders back & down *educate about #6
*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, 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, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.
1. Sandbag/MB Reverse Wood Chop (Bend, Lift & Rotate) (4 Sets Each) * Kneel Down To Pick Up SB (outside handles or the whole bag-can also out back into elbow cruise), Lift, Weight Shift, Pivot and Rotate *Hinge hips when picking up SB *Shoulders back & down *Educate that this is how we should lift things at work, home, etc. *Keep object close to body *2B’s
2. Prone/Supine Get-Up Starts *Start on stomach and run 10 Yards *Jog back & repeat *Alt prone & supine position each rep *Goal is to stay low while you run forwards instead of getting up and then running. *Cue them to be careful of not falling- it tends to happen
3. One Leg Box/Mat Squats (4 Sets with Each Leg) *Hinge from hips *Perform as many reps as possible as low as possible *Watch for forward bend from torso
4. Long Jumps *Start with arms overhead–>hinge from hips and with straight arms bring arms down to hips–> explode into ground with ankles, knees and hips–>repeat *2B’s *Watch for forward bend from torso *Just squat for those that need to modify
5. TRX Rows & TRX Chest Press (4 Sets Each-alternate) *Shoulders back & down *Elbows in
6. Side Lunge Touch *Alt. sides *Attempt to Touch Ground *Alternate legs *Get low *Shoulders back & down
7. Spiderman Push-Ups *Bring knee to elbow http://www.youtube.com/watch?v=fSoigipsZM8 *Push up hold as needed *Shoulders back & down *Alt. sides *Elbows in *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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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