Personal Trainer San Carlos Boot Camp 8/28/13- Use It and Lose It TABATA Workout

Similar past workout: https://brienshamp.com/2013/02/20/san-mateo-boot-camp-fitness-21913-use-it-and-lose-it-tabata-workout/

Personal Trainer San Carlos Boot Camp 8/28/13-  Use It and Lose It TABATA Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Add massage/mobility work for forearms and pecs * I am seeing more shoulder and wrist issues lately and they are posture/ergonomic related but these issues cause pain when doing pressing and push-up type exercises. Educate them to do more of this and to be aware of posture at work also. Get them to purchase a stick as needed for forearms. If there are questions, call me to review

*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)

1.       Supine oblique crunches *Crunch right to left *Avoid pulling on neck *2B’s

2.    Prone Mountain Climbers *Drive knees like a sprinter *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *Educate here about burpees & core stability *3B’s

3.    Prone Modified Superman Hold *Arms to sides in cobra position *Squeeze shoulder blades and butt  *Look down

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

1.    Sprinter Backwards Lunge with Knee Drive (5 reps each side) *3 B’s  *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat.  http://www.youtube.com/watch?v=Jr- *educate about # 5

2.    Burpee with Push-Ups *3 B’s *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *3B’s *educate about # 4

3.    Squats *Arms straight hanging below groin *Hinge from hip *2B’s *educate about # 3

*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, 6 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 6 sets total, complete 1 exercise for 6 sets and move to the next one. Approx. 30s rest in between exercises.

1. 4 cone Liners (AKA Suicides) *Stay low * Alternating Tire Flips at Studio (one person flips at a time (2 people per tire)- quick transition) -Perform outside

2.    TRX Row or Fat Man Row (Equalizer- Perform outside at Studio)  *Shoulders back & down *End with squeeze of shoulder blades  *Get Low

3. SB/DBKB/Plate 2 Arm Handle Squat (AKA Jefferson Squat) *Weight hangs below groin with straight arms *Hinge from hip *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM as needed *2B’s
4. Burpee with 1 Leg Push-Up & Lateral Jump (3 sets each side):   *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *3B’s
5. Sprinter Backwards Lunge with Knee Drive (3 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat.  http://www.youtube.com/watch?v=Jr-
6. Boxer’s Jump Rope *Peform Jump in box pattern at Studio: fwd–>rt–>back–>lt  (3 each direction)  (hit all 4 corners) Heel-Toe *Relax heels *Stay relaxed
7. Band/Ripp Trainer Reverse Wood Chops (3 sets each side) *Weight Shift & Rotate*Bring band from knee to opp. shoulder with arms straight
8. MB Standing Slam With Rotation *Slam MB into Ground- alternating right to left *USe the legs and rotate from core

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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