Boot Camp Burlingame Athletic Club 8/27/14- Skinny Jeans Solution Program Day 3: TABATA Time

Boot Camp Burlingame Athletic Club 8/27/14-  Skinny Jeans Solution Program Day 3: TABATA Time

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.             Inchworm *Front & back *Hold plank for 2s *Take tiny steps forward *Shoulders back & down-Lock *3B’s

2.             Mtn. Climbers *Knees barely off ground *3B’s *Shoulders back & down-Lock

3.             Supine Straight Leg Crunch Touch *Straight arms *Full ROM * Look at middle of thighs to reduce strain on  neck *Flex feet *3B’s

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

1.        SB Bear Hug/MB Staggered Stance Good Mornings (4 sets each foot forward) *Shoulders back & down-Lock  *Squeeze shoulder blades *Lift back heel *Hinge from hip *Proper lifting mechanics when lifting SB from floor *Be careful with this movement with campers with back pain *Modify with Single leg DL as needed

2.        Spiderman Push-Up with Foot on Glider *Glide knee to elbow while going down into push-up *Shoulders back & down-Lock *3B’s

3.        3 Cone Agility Reaction Drill- Space 3 cones about 5 yards apart *One person in the group is the leader and calls out the cone to run to (1,2,3) *Running (not a lateral movment) *Leader does the drill also- Campers take turns being the leader

4.        TRX/Rings Muscle Up: Row–> Triceps Extension  *Shoulders back & down *End with squeeze of triceps and hold for 1-2 s *Staggered stance-use legs to help upper body *See video at top

5.        Battle Rope Tug of War *Switch partners each set *Stay low

6.        Mat/Step Jumps or Squat Jumps *Start with arms up and finish with arms up on jumps *Stick the landing on the jumps

7.        One Leg Squat into Bench/Mat/Step (4 sets each side) *Barely touch and explode up *Hinge from hip *Get as low as possible *2B’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.

Try the 6 Week Transformation Program at Boot Camp Burlingame Athletic Club Only $154:

Your friend & coach,



Join me onFacebook (click here) for answers to all your health, fitness, and nutrition questions.

Please Write Me a Review on Google +: Google +

Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp


I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.


Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!


Personal Trainer, Nutrition and Lifestyle Coach