Group Personal Trainer San Carlos Boot Camp 5/7/14- Try This TABATA To Lose Fat

Group Personal Trainer San Carlos Boot Camp 5/7/14-  Try This TABATA To Lose Fat

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.     Plank with  Hip Ext. *Alternate legs  *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine *Educate about core here

2.     Supine Sit Ups *Fingers to side of head *Tongue on roof of mouth *Elbows to thighs *Look down *3B’s

3.     Prone Prisoner Superman Relax shoulders *Hold 2s *Shoulders back & down- squeeze shoulder blades *2B’s *Lift everything off the ground (almost everything : ) )

Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*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.

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of 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, one after the other

1. Walking Lunges with MB/SB Rotation *Rotate MB/SB over front knee-move from core *Keep arms straight *Shoulders back & down *3B’s
2. Push-Up with Plate/DB 1 Arm Rotation (Alt. each arm – roll weight to other side as needed) *Perform push-up and follow with 1 arm rotation with straight arm *Wide Feet *Elbows in *Use 0-15 pounds *Keep Hips Stable and Move From Abs *Squeeze shoulder blades and hold for 2s *3B’s
3. Glider Truck Push *Hands on Gliders *Drive feet back & down *2B’s
4. Reverse Grip Pull-Ups *Hang as tolerated *3B’s *Studio: Monkey bars
5. MB Wall Ball *Get to 90 with squats *Press Ball As High As Possible *If you do not have a wall, catch ball and go down into squat *Use a ball/matt as a target to touch butt around 90 degrees of knee & hip flexion *2B’s  *Studio: Use new wall ball targets
6. Single Leg Squat with Band 1 Arm Row (4 sets each side ) *With the left foot on the ground, perform a single leg squat–> while rising perform row with right arm *Keep row low (below chest) to keep upper tracks from activating *Squeeze shoulder blades *2B’s
7. 2 Cone  Lateral Shuffle Liners with Down-Ups at Each Cone *Get down onto stomach at each cone *Stay low *Relax heels

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 Group Personal Trainer San Carlos Boot Camp for Only $39: www.ShampsBootCamps.com

Your friend & coach,

Brien

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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.

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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