San Carlos Boot Camp Fitness 4/10/13- Get FIT With This 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, 12 total sets for Phases 2 & 3
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Seated Russian Twists *2B’s *Wide feet *Shoulders back & down- squeeze shoulder blades *With arms extended rotate torso right to left *Lift feet off ground as tolerated
2. Plank with Alt Hip Extension *Shoulders back & down- squeeze shoulder blades *3 B’s *Lift leg off ground and squeeze butt for 5s-alt legs *Keep head in allignment with spine *Educate here about core stability
3. Supine Side Oblique Crunches (15s each side) *Lying supine, rotate knees to right and crunch straight up-switch after 15s *2B’s *Hands on back of head to make more intense *Keep chin tucked and tongue on roof of mouth
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts
1. Forward Lunges *Front loaded posititon to simulate step-ups *Alternate sides *3 B’s *Shoulders back & down- squeeze shoulder blades *Move from center *educate about #1
2. Dive Bomber Push-Up *Elbows In *3B’s *Lock *Shoulders back & down http://www.youtube.com/watch?v=66-v0AaANHk*Similar to a cobra and downward dog combo *educate about #3
3. Prisoner Split Squat (15 s each side) *3B’s *Shoulders back & down- squeeze shoulder blades *educate about #6
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd 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, 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
1. Sandbag Front Loaded Step-Ups (4 sets leading with each leg) *3B’s *Shoulders back & down- squeeze shoulder blades *Explode up *Feel the whole foot and keep front foot on the step for all 20s
2. 5 Yard Lateral Shuffle Drill *Stay low and be in control of body as ankle injury can result easily with those that try to go beyond their means *Keep feet from crossing *Try to touch as many cones as possible in 20s *Patners face each other
3. Dive Bomber Push-Up *Elbows In *3B’s *Lock *Shoulders back & down http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a cobra and downward dog combo
4. Pull-Ups or Monkey Bar Simulation *Attempt to hang onto bar and move forward & back for 20s or TRX Row at Menlo Gymnasium *Shoulders back & down *3B’s
5. Battle Ropes- Double Wave with Squat *Shoulders back & down *2B’s Hinge from hip *Extend arms *Elbows in *If there are not enough ropes, have a partner work into the rest periods
6. Prisoner Elevated Split Squat (4 sets each side) *Elevate back leg *3B’s *Shoulders back & down- squeeze shoulder blades *Explode up
7. Jump Rope-Double Unders *Modify as needed *Toes up *3B’s
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
www.BrienShamp.com
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