Health Club Burlingame Boot Camp 6/25/14- TABATA Fat Loss Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Supine Lower Ab Curl *Maintain heels to butt- stay tight to avoid the use of hip flexors *Curl pelvis up & down *3B’s *Tongue on roof of mouth
2. Slow Dancing Crab *Reverse table position on all 4’s *Opp. arm & leg *Open up chest, forearms, biceps and squeeze shoulder blades, butt barely off ground *Turn hands to sides if you need to make easier on wrists *2B’s *Similar video: http://www.youtube.com/watch?v=IkU8s-0J_aM
3. Prone Sea Turtles *2Bs *Start prone with arms overheadà lift arms, extend back and lift legs off groundàwhile in extended position bring arms from overhead position to thighs with palms up while simultaneously abducting thighs as far as possibleàbrings arms and thighs back to centeràlower body back to groundàrepeat
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 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, one after the other
1. SB/MB Shoulder Backwards-Cross Over Lunge (4 sets each side) *Do back lunge with left leg and take that leg behind right leg- switch each set *Track front knee over 2nd toe *Whatever shoulder SB/MB is on, Backwards-Cross Over Lunge with opposite leg *Hinge from hip *2B’s *Studio- Use mirror to see knee tracking
2. Monkey Push-Up & Jump (see video above) *Downward Dog position on tippy toesàpress into ground attempting to touch head to ground and jump up *Lock shoulders back & down *3B’s
3. Squat Hold with Ankle Band Side Step *Stay in low squat position the whole time and do alternating side steps *Hold plate/mb if tolerated *2B’s *Hinge from hip
4. Pit Crawl or Glider Polar Bear Crawl *Gliders on feet and hands *Opp. arm & leg *2B’s
5. Fat Man Rows with Alt. Knee Up *With each row bring knee up *3B’s *Lock shoulders back & down *Studio- Do in Monkey Bar Room
6. Battle Rope Slams *Slam rope as hard as possible with entire body and rest*2B’s
Group Tabata (Finish with this): Partner or Group Mirror Image Agility Drill (4 sets each as the leader if doing as partner) *Follow movements of partner or Coach can lead entire 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.
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Your friend & coach,
Brien
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