Gym Burlingame Boot Camp 11/13/13: – Burn Over 500 Calories with This TABATA
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 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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Side Lying Hip AD (RT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
2. Side Lying Hip AD (LT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
3. Supine Crunch Hold with Lateral Side Bend *3B’s Crunch up–>hold crunch–> reach for right heel–>reach for left heel–> repeat *Wide feet – anchor heels *Tongue on roof of mouth and tuck chin
Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts
1. Squats *Educate here about keeping elbows in and high and using legs for #2 in wod below *2B’s *Hinge from hips *Perform at moderate speed in warm-up
2. Push-Ups *Shoulders back & down *Elbows in *3B’s *educate about #4 in wod
3. Prisoner Split Squats (5 each side) *Slight forward lean *3B’s *Educate here about #7 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, 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
- Rope Climbs (4 sets) *Use legs to assist upper body like equalizer push up & Jumping Jacks (4 Sets) *3B’s Alternate exercises with partner *Shoulders back & down *Relax heels *Pull-ups if no ropes
- SB Clean & Front Squat *2B’s *Accelerate bag into clean position and perform squat as low as possible *Keep elbows Similar video with clean & press: http://www.youtube.com/watch?v=PYb6f4zRRGM *Shoulders back & down *No clean for beginners
- Mat/Glider Push *3B’s Stay low *Shoulders back & down-lock *Arms straight *3B’s *Hands on mat/gliders
- TRX Chest Press *Elbows in *Get lower as tolerated *3B’s
- Crawling: Foam Pit or Bear Crawl *Stay low and horizontal (especially if in pit) *In Menlo remember to put back foam where it was.
- Battle Ropes: Bent Over Triceps Kickbacks (4 sets) *Hinge from hip *Facing rope – extend arms back and hold ext to feel triceps & Burpees (warm-up for Friday) (4 Sets) *Relax heels
- Prisoner Split Squats (4 sets each side) *Back leg elevated *3 B’s *Shoulders back & down *Slight forward lean
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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