San Carlos Boot Camp Fitness 9/19/12- Try ThisTABATA Tone Program
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Plank-Side Plank Combo *Shoulders back & down- squeeze shoulder blades *3 B’s *Hold each movement for 5s *Keep head in allignment with spine *Initiate side plank with rotation of elbow to 90 degrees of internal rotation
2. Same as above
3. Prone Cobra *Hold 30s *Shoulders back & down- squeeze shoulder blades
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 with Rotation *Alternate sides *Rotate from mid section over front knee on each lunge *Arms straight to increase intensity
2. Push-Ups *Mix up hand positions on each rep-use staggered hands, wide, close, etc. *shoulders back & down *Elbows in
3. Squats *Hands in front loaded position *Educate here about keeping shoulders back & down & squeezing shoulder blades *Hinge from hips *Perform at moderate speed and slow it down during the workout
*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
*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advatage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living.
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 Squats *Lead with hips *Shoulders back & down- squeeze shoulder blades *4s: Down –> Hold for 2s at the bottom–> Explode up
2. Plate Floor Press- *Elbows In *Lock *Shoulders back & down- arch back as needed to create lock
3. Forward-Backwards Lunges with MB Rotation *Step straight through with lunge forward & back without stopping in center *To modify stop in center or just do fwd lunge *4 sets each side *Holding MB, rotate from mid section over front knee on each lunge *Arms straight to increase intensity
4. Pull-Ups or Band Rows with Squats *Shoulders back & down-
5. MB Wall Sit Up Toss *Throw MB into wall if concrete or just touch ball to wall *2 B’s *Tongue on roof of mouth
6. Reverse Hyper Flutter Kicks *Legs straight *Lie prone on top of matt, ball, gymnastics horse, etc to elevate legs and flutter away
Finish with Group 4 Cone Liners: 6-8 Each *Bring the energy *3-4 per line per group
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.
Try 3 Sessions of San Carlos Boot Camp Fitness for Only $29: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
