Personal Trainer Foster City Boot Camp 9/25/13- Try This Total Body TABATA and Burn Over 500 Calories!

Personal Trainer Foster City Boot Camp 9/25/13-  Try This Total Body TABATA and Burn Over 500 Calories!

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 *Keep plank-stay tight *Shoulders back & down-Lock and squeeze *Educate here about core stability *Head back *3B’s
  2. Supine Bridges with Arm Raise *Toes up on heels *Feet & knees together  *Squeeze butt & lift shoulder blades off ground *Hold squeeze for 3-5s at top
  3. Rocking Sit Ups *Start in sit up position with arms straight and overheadà perform sit up and chop through legsàrock backwards to start position and bring legs up to go back faster *The goal is to simulate the momentum needed for the deck squats *3B’s*educate about #3

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

  1. Squats *Squeeze butt at the top *Feet close *Get low *Hinge from hip * *Explode feet into ground to simulate strength needed for deck squats *educate about #3
  2. Push-Up Hold with Tuck Jump  *3 B’s *Educate how to lock for jack knife/push-up- elbows in, shoulders back & down *Bring both knees to chest and back to plank *educate about #4
  1. Forward – Backwards Lunges with Opp. Arm Drive (5 RepsEach Side)  *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge *Explode up *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. SB/Plate/KB Sumo Deadlift High Pull *Hinge from hips *Arms straight till ext of hips *2B’s http://www.youtube.com/watch?v=VjRB2mcTiMI
  2. 3 Cone Lateral Weave Agility Drill *Stay Low *Quick Feet *Weave lateral in & out of 3 cones
  3. Deck Squats *Raise Mats as Needed-Use Steps/Mats upstairs at Studio and FC *Perform on 1 Leg to Make Harder *Keep feet close *Explode up *3B’s *Arms help the legs- keep arms straight
  4. Glider Jack Knife- Push-Up *Lock Shoulders Back & Down *Elbows In  *Maintain plank *Keep head up *3B’s
  5. Pull-Ups  *Lock Shoulders Back & Down *3B’s
  6. Forward – Backwards Lunges with Opp. Arm Drive (4 Sets Each Side)  *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge *Explode up
  7. 2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg *Lead with hips as you backpedal and lean forwards to optimize speed *Drive arms *When backpedaling, hinge from hips

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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