Group Personal Training San Mateo 8/16/13- Fat Loss TABATA Workout!

Group Personal Training San Mateo 8/16/13-  Fat Loss 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 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.    Sit Ups *3B’s *Knees to mid thighs *Look at thighs *Hands off to sides of head- avoid pulling neck *3B’s

2.    Mountain Climbers *Knees barely off the ground *3B’s *Shoulders back & down *Educate about #2 in wod

3.    Bridge with March *Alt. Knee Up *Keep bridge-shoulder blades off ground *Toes Up with Heel on Ground *Educate about #5 in wod

Phase 3: Primal Movements: Perform the following movements for 5 reps for 1 Sets *Goal is blood flow, not max efforts

1.    Prisoner Lateral Lunges *Get as low as possible *Alternate sides *2B’s *Educate about #6 in wod

2.    Commando Push-Up  *Elbows in *3B’s  *Bring knee up with each push up and perform 2 push-ups-alt knees àroll (right or left) after push-ups. See video above. *Educate about #7 in wod

3.    Sumo Deadlift High Pull *Wide Feet *Goal is to extend ankles, knees & hips forcefully. Use momentum from lower body to stand up *Lead with elbows *Keep head straight *Hinge from hips *Keep chest up and shoulders, back & down *Educate about #1 in wod

*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.    SB/Plate Sumo Deadlift High Pull *Wide Feet *Goal is to extend ankles, knees & hips forcefully. Use momentum from lower body to bring weight off ground with arms *Lead with elbows *Hands finish at chest height *Keep head straight *Hinge from hips *Keep chest up and shoulders, back & down *2B’s

2.    Glider Push  *Arms Straight *Elbows To Ears *lock shoulders back & down *Stay Low *Move From Legs *Like a truck push *2B’s

3.    Stationary Ring Drill: In-In-Out-Out (Forward) *Each camper has their own ring *Lead in with different foot at the start of each set *Relax heels *2B’s *Lower center of gravity to increase footwork speed

4.    Step-Ups with Plate/DB/MB/Plate Press *4 sets leading with each leg-keep same front foot on step for entire set *Controlled landing- avoid touching heel of other foot that goes up and down- keep weigh on front leg *3B’s

5.    Inverted Row (AKA Fat Man Row) with Knee Up or Equalizer Row with Knee Up  *Go into bridge with knee up with each pull *Squeeze shoulder blades and hold for 2s *Switch Grips Each Set *3B’s

6.    Prisoner Lateral Lunges *Get as low as possible *Alternate sides *2B’s *Hinge from hips

7.    Commando Push-Up  *Elbows in *Bring knee up with each push up and perform 2 push-ups-alt knees àroll (right or left) after push-ups. *3B’s *See video above.

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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