Adrenaline Abs Bootcamp workout and programing

Posted By Georgette Pann
Categoirzed Under: Bootcamp Exercises, Bootcamp Workouts
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Method Behind the Madness: ADRENALINE ABS

ADRENALINE ABS is a cutting-edge program that we’re using in the month of camp featuring a fusion of 10-second total body exercises to boost adrenaline and burn stubborn fat and 10-second core stability exercises to build flat, rock hard abs.

After using this program in my own personal workouts, it was instantly clear to me that something special was going on here.

More specifically, I was finding better results with shorter, but higher intensity interval protocols.

Let’s take a closer look at the method behind the madness here…

Part I- ADRENALINE

What is Adrenaline?

Adrenaline is a specific hormone that belongs in the general category of hormones called catecholamines.

Catecholamines are basically your “fight or flight” hormones that get released into your blood stream in response to large stressors like being chased by bears, riding an insane roller coaster, or during very intense exercise or activities.

In a study lead by an Australian researcher by the name of Professor Steven Boutcher at the University of South Wales in 2007, it was discovered that short, max-intensity intervals resulted in greater fat loss than long, slow, boring cardio.

The study basically took a pool of 45 obese women and broke them into two separate groups with distinct exercise protocols.

One group performed three short 20-minute high-intensity interval training workouts per week consisting of an 8 second maximum effort and 12 second active recovery interval protocol.

The other group perform three 40-minute steady-state aerobic workouts per week.

There was also no change in diet for either group so exercise was the only variable in the study.

After 15 weeks researchers discovered that even though the aerobic group exercised for twice as long as the interval group, the interval group lost more body fat, specifically in the most stubborn areas of the belly, hips, and thighs.

Boutcher concluded that this increased fat loss was due to a larger release of catecholamines with the interval group.

“The group which did around eight seconds of sprinting on a bike, followed by 12 seconds of exercising lightly for twenty minutes, lost three times as much fat as other women, who exercised at a continuous, regular pace for 40 minutes,” said Boutcher.

“Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.”

“This maybe unique to this type of exercise,” said Professor Boutcher. “We know it is very difficult to ‘spot reduce’ troublesome fat areas. When you do regular exercise, you tend to lose fat everywhere and you tend to look emaciated. Our results are unusual but were consistent across the women who performed the sprinting exercise.”

But why did they initially choose these really short intervals? After all, what was so magical about this 8-12 interval protocol?

Well, it actually traces back to an earlier Boutcher study in 2004 that compared long versus short intervals entitled “Oxygen uptake response to high intensity intermittent cycle exercise”

There were again two unique test groups.

One group performed a shorter 8 s of work, 12 s of recovery interval protocol for 20 minutes while the other group performed a longer 24 s of work, 36 s of recovery interval protocol.

Researchers discovered that the shorter interval group realized both greater energy expenditure and oxygen uptake than the the longer interval group.

In other words, even though the total work time was the same in each group, the shorter interval group burnt more calories and had a higher metabolic disturbance.

This is due to the fact that shorter intervals allow for higher overall intensity levels and intensity is truly what makes the body change.

Another benefit of shorter intervals is that they provide a lower perceived exertion than longer intervals.

As Boutcher claims “If you do it much longer, 20 seconds, it’s very painful. Normal people won’t stick to it. If you do it much shorter, two to three seconds, you don’t seem to get the same benefits. So by trial and error and prior research we’ve established what seems optimal for most people at least on the bike — eight seconds sprint, 12 seconds recovery.”

Though these studies use a bike as the exercise mode, I prefer to use total body exercises instead to jack adrenaline levels through the roof. Total body exercises integrate multiple movement patterns or simultaneously call upon your upper and lower body thus resulting in maximum heart rate elevation and the optimal fat-burning, muscle-building stimulus.

Classic total body exercise examples include squat to presses, swings, and explosive olympic lifting variations like cleans, snatches, jerks, etc. In addition, traditional cardiovascular locomotive and plyometric exercise variations like running, leaping, hopping, skipping, bounding, jumping, shuffling, etc. also fit under this category.

I think it’s also critical to add that power training movements develop and sustain the all-important fast-twitch, Type II-B muscle fibers.

Why is this important?

Well, Type II-B muscle fibers are the first to begin to and continue to atrophy in your 30’s and 40’s. These powerful fast twitch fibers are also the biggest and strongest muscles in your body so if they wither away so will your strength and metabolism.

So power training will in turn keep you and your metabolism performing at high levels even into your golden years 😉

Part II- ABS

Alright so what about the “ABS” part of “ADRENALINE ABS”?

Well we’ve already effectively mobilized stubborn belly fat via max effort 10-second bouts of total body exercises, so let’s now integrate some core stability training to build a tight, sexy midsection.

Core stability is a critical component of any sound training plan.

Unless you’ve been under a rock for the last couple of years, you now know that doing crunches and sit-ups will not only NOT help you get flat abs (spot reduction doesn’t work) but WILL cause you some serious back and/or neck pain at some point down the line if it doesn’t already.

All cruches and sit-ups do is work your superficial ab muscles (the 6-pack muscles, a.k.a. rectus abdominus) and promote excessive flexion of the lumbar spine which can result in serious spinal injuries like bulging or herniated discs.

Plus, crunches and sit-ups don’t train your deep abdominal stabilizers which are critical to helping you maintain a neutral pelvic and spinal position for optimal health and performance.

The 21st century approach to core training emphasizes stabilization in all 3 planes of movement: sagittal plane (front to back and up and down), frontal plane (side to side), and transverse plane (rotational).

More specifically, the true goal of proper core training is to teach anti-flexion, anti-extension, and anti-rotation through various static and dynamic core stability exercises like front, side, and back planks/pillar variations, hip extensions variations, bird dog variations, etc.

Why 10 seconds for the core stability holds?

Well, it’s simple- it’s about QUALITY over QUANTITY.

When most people perform core stability holds for 30-60+ seconds they tend to spend a majority of the time in compensated positions due to fatigue which really prevents the trainee from getting the maximum benefit from performing the exercise.

However, if we shift the focus on maximum activation and contraction with short, focused 10-second holds we get more bang for our back. And by alternating between a total body exercise and core stability exercise we best mitigate cumulative fatigue and prevent big losses in form and technique.

In other words, which option outlined below sounds like it has a greater benefit:

Perform ONE low intensity, wobbly, shoddy front plank for minutes on end OR perform many sets of maximum effort 10-second front plank holds with perfect form and technique for the same total time-under-tension (TUT)?

If you chose the latter then you are indeed correct. If it’s the same total volume (or TUT) there will be greater muscle recruitment with the submaximal repeat set format and thus a better overall training effect.

In fact, it’s quite similar in concept to why the short intervals provided better results than the longer intervals in the aforementioned study even though both groups spent the same total amount of time working out. Shorter sets allow for maximum intensity and maximum intensity delivers maximum results.

It’s also quite similar in nature to the whole Escalating Density Training (EDT) format popularized by legendary strength coach Charles Staley: better short and long-term results will occur from multiple sets of submaximal reps then a single set of maximal effort.

I believe this whole 10-second core stability concept stemmed from Gray Cook who is a world-renowned physical therapist well known for his Functional Movement Screen (FMS).

I asked one of my good buddies and master Physical Therapist Dr. Kareem Samhouri about the whole 10-second isometric hold concept and here’s his direct reply:

“10 seconds for isometrics?  I give exception to the plank b/c your ‘core’ needs to be ‘on’ for up to 60-90 seconds at a time during various activities.  Athletes need to go longer than this if they are endurance athletes, but this is not max contraction. Other exercises, with a non-lengthening/shortening contraction, as follows:

u8232 – Your muscle takes 2 seconds to ramp up intensity.

f0 – You can sustain maximal motor unit recruitment for 6 seconds.

f0 – Your muscle will ramp down for 2 seconds.

f0 – 2 + 6 + 2 = 10 seconds

u8232 The optimal isometric contraction is 10 seconds as a result.

u8232 Hope this helps!”

Does this mean you can or should never do 30-60+ second core stability holds again?

NO!

As Dr. K noted, long-duration core stability holds have their place for endurance athletes or people with advanced core stability.

But it does mean that 10 seconds is the optimal length of time to work on isometric core stability and it’s most likely a better fit for the general population, especially for entry-level core programming.

There isn’t much in the way of studies or literature supporting this 10-second core stability concept, but I’m sure there will be in the years to come as some of the top trainers and coaches in the world are using it with great success with their clients and athletes.

Part 3- Putting it All Together

Before I reveal the ADRENALINE ABS program design, here are a couple of concluding points that I thought I should mention:

– I decided to go with 10-second work periods instead of the 8-second work periods utilized in Boutcher’s study because of the fact that I’ve found the extra couple of seconds best allows people of all fitness levels to get enough muscular contractions to achieve the desired training effect in a bootcamp setting. In other words, since we’re not using a stationary bike like in Boutcher’s study, 10 seconds works a bit better than 8 seconds for resistance training exercises.

– I used a 5-second rest and transition between the total body and core exercises because I found that was all the time that was needed to transition from floor-based to standing exercises and be ready crank it for the next set. In fact, part of the conditioning of this workout template is that you will need to get up off of the floor and down on the floor at least 60 total times within 20 minutes. This up-down aspect gets really taxing by the end of the workout. Plus, successfully going up and down is quite functional for contact-based sports and every day activities.

– It’s also interesting to note that since we are supersetting between 10-seconds of maximum effort for a total body and core exercises with a 5-second rest and transition, the 1 to 1.5 work to rest ratio from the “magical” stubborn fat burning 8-12 interval protocol in Boutcher’s study is achieved. In other words, there is 15 seconds before you repeat each 10-second exercise again best allowing for maximum intensity since the total body and core exercises are non-competitive in nature.

– There is a 1-minute rest and transition between each 5-minute station to allow for a bit of recovery to prevent any performance drops as the workout progresses. This is also a great time to grab a swig of water and wipe yourself down with a towel or too… I know I had to, ha ha!

– Lastly, you’ll notice that each workout ends with a special FINISHER consisting of 2-minutes of continuous work for a prescribed total body exercise to complete the short 10-second work periods previously performed. I thought this as a cool way to end the workout with a bang and get the added benefits of muscular endurance training and muscle glycogen (or sugar) depletion to enhance whole body fat burning for the next 24-48 hours. Not to mentioned the fact finishers in general are a great tool to build some plain old mental toughness 😉

So, now that I’ve explained the method behind the madness, here is the complete outline of the ADRENALINE ABS program design for this month:

ADRENALINE ABS- 20 minutes: Alternate between 10 seconds of maximum effort for a total body exercise and a core stability exercise with a short 5-second transition between exercises. Perform for 5 straight minutes followed by a 1-minute rest and transition. The workout ends with a surprise finisher consisting of 2-minutes of continuous work for a total body exercise.

ADRENALINE ABS

3 Equipment-Based Workouts

 

Equipment-Based

Workout A Equipment-Based

Workout B Equipment-Based

Workout C

Interval Protocol ADRENALINE ABS ADRENALINE ABS ADRENALINE ABS

Exercise Selection and Order

Kettlebell Workout

Superset#1

1- KB 2-Arm Power Swings Variation

2- Front Pillar Hold Variation

Superset#2

1- KB 2-Arm Sumo Deadlift Jumps Variation

2- Side Pillar ABDuction Hold Variation

Superset#3

1- KB 2-Arm High Pull Variation

2- Bent-Knee Hip Extension Hold Variation

FINISHER- Continuous 2-minutes:

KB Swings Variation

 

Battle Ropes/Med Ball Workout

Superset#1

1- Battle Ropes Side to Side Waves or MB Side to Side Slams Variation

2- Push-up Hold Variation

Superset#2

1- Battle Ropes Jumping Waves or MB Burpees Variation

2- Side Pillar ADDuction Hold Variation

Superset#3

1- Battle Rope or MB Figure 8’s Variation

2- Psoas Hold Variation

FINISHER- Continuous 2-minutes:

MB Burpees Variation

 

Band Workout

Superset#1

1- Band Squat to Horizontal Press Variation

2- Mountain Climbers Variation

Superset#2

1- Band Swings Variation

2- Tight Rotations Variation

Superset#3

1- Band Snatches Variation

2- Single-Leg Balance Hold Variation

FINISHER- Continuous 2-minutes:

Free Band Curl and Squat to Press Variation

 

ADRENALINE ABS

3 Equipment-Free Workouts

 

Equipment-Free

Workout A Equipment-Free

Workout B Equipment-Free

Workout C

Interval Protocol ADRENALINE ABS ADRENALINE ABS ADRENALINE ABS

Exercise Selection and Order

Superset#1

1- Stationary Running Variation

2- Front Pillar Hold Variation

Superset#2

1- Squat Jumps Variation

2- Side Pillar ABDuction Hold Variation

Superset#3

1- Skater Jumps Variation

2- Bent-Knee Hip Extension Hold Variation

FINISHER- Continuous 2-minutes:

Burpees Variation

 

Superset#1

1- Ankle Jumps Variation

2- Push-up Hold Variation

Superset#2

1- Vertical Jumps Variation

2- Side Pillar ADDuction Hold Variation

Superset#3

1- Split Squat Jumps Variation

2- Psoas Hold Variation

FINISHER- Continuous 2-minutes:

Push-up Variation

 

Superset#1

1- Rapid Response Hops Variation

2- Mountain Climbers Variation

Superset#2

1- Tuck Jumps Variation

2- Tight Rotations Variation

Superset#3

1- Hip Rotations Variation

2- Single-Leg Balance Hold Variation

FINISHER- Continuous 2-minutes:

Overhead Lunges Variation

 

Get ready to rock for another killer month/phase of bootcamp 😉

check out
http://bootcampinnercircle.workoutmuse.com/music/adrenaline-abs-for-fitness-professionals

 

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2 Responses to “Adrenaline Abs Bootcamp workout and programing”

  1. Char Says:

    Hey G, nice blog…but what is with the ‘u8232’ and the ‘f0’??

  2. Georgette Pann Says:

    hey Char..LOL thank you …somehow wierd characters got thrown in…it’s no secret code…it was a weird error..thank you for pointing that out.:)

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