Boot Camp San Carlos 3/14/12- TABATA High Intensity Interval Training

Boot Camp San Carlos 3/14/12- TABATA High Intensity Interval Training
  1. Lunges with Rotation: 5 Each
  2. Squats: 10
  3. Single Leg Deadlift with Row: 5 Each
  4. Jumping Jacks: 10
  5. Push-Ups with 1 Arm Rotation: 5 Each
  6. Forward jog: 3 min

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
  1. Walking Lunges with MB Rotation *Rotate MB Over Front Knee
  2. Single Leg Deadlift with Plate/DB/SB 1 Arm Row *With the left foot on the ground, bend forward from the hip with a straight leg, while rising perform row with right arm-perform 4 sets each side
  3. Jump Rope with Jumping Jack Feet *Feet Jump In & Out
  4. Push-Up with Plate 1 Arm Rotation *Wide Fee or Knees Bent *Use 3-15 pounds *Keep Hips Stable and Move From Abs *Squeeze
  5. MB Wall Ball *Get Low *Press Ball As High As Possible *If you do not have a wall, catch ball and go down into squat *Use a ball/matt as a target to touch butt around 90 degrees of knee & hip flexion
  6. 3 Cone Liners with Down-Ups at Each Cone *Get down onto stomach at each cone
  7. Pull-Up & Lower Ab Curl *Goal is grip strength- curl legs only if pull-ups can’t be done. *Menlo Park-Farmers Walk with heavy plates
If you can’t see the video above go to: Boot Camp BLOG
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