Personal Trainer Belmont 7/17/13- TABATA Workout!

Personal Trainer Belmont 7/17/13- 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)

*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 *3B’s *Shoulders down & back *Educate about core stability needed in #3 in wod

2.      Prone Cobra *Squeeze shoulder blades and hold for 2s

3.      V-Ups *3B’s *Higher with legs is easier *Bend knees for modification

Phase 3: Primal Movements (Perform the following movements for 30s for 1 Set) *Goal is blood flow, not max efforts

1.      Prisoner Side Squats *2B’s *Hinge from hips *Educate about #6 in wod

2.      Inchworm-Push-Ups *Shoulders down & back *Elbows in *Educate about #3 in wod

3.      Prisoner Split Squats (5 each side) *3 B’s *Educate  about #4 in wod

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After review 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

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. Do all 8 sets before moving to next station.

1.     Plate/DB/Wide Good Mornings *Wide Feet *Bend from hip-flat back *Butt out *2B’s *Load at chest–>forehead *Single leg deadlift or swiss ball leg curls for those with back issues

2.     Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones *Stay low and be in control *Studio-Outside

3.     TRX Chest Press *Shoulders down & back *Get low if tolerated *3B’s

4.     Prisoner Split Squat Jump (4 Sets Each) *3B’s *Shoulders down & back *Squeeze shoulder blades *Relax heels *Modify by taking out the jump *Perform on soft mat at Gymnastics Facilities

5.     Fat Man Rows *Equalizers at Studio *Use feet/legs to help arms *3B’s

6.     Fast Side Step on Bosu/Mat/Step *Stay Low *2B’s *Keep center of gravity (belly) over mat *One foot is always on bosu/mat/step

7.     Sprint Holding Sandbag/MB

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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