Boot Camp Redwood City 1/18/12- Tabata Weight Loss Workout

1.Close Grip Push-Up: 5-10 *Lock Shoulders Back & Down *Elbows In

2.Squats: 10

3.Backwards Lunge with Arm Raise: 5 *3 B’s

4.Circle-Jog-forward & backwards, skips, lateral shuffle and forward-back slalom (3-5 min)

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total before moving onto the next exercise

1.     Plate/SB Squat *Keep board level or slow down*Hold Plate In Front

2.     Plate Floor Press *Lock Shoulders Back & Down *Elbows In

3.     Forward-Backwards Slalom to Sprint (perform 3 cones slalom-sprint to 4th cone 45 feet away) *A forward-backwards slalom is a lateral movement *The boot camper weaves through the cones using side step type, small adjustment steps,  moving forwards slightly

4.     Backwards Lunges with MB/Plate Arm Raise *3 B’s

5.     Jumping Pull-ups *Lock Shoulders Back & Down *Toes Up *Alternate- TRX Rows

6.     MB Underhand Explosive Toss *Preferably Throw Ball Into Wall *Can Also Do A Movement Simar to a Kettlebell Swing with Plate/M

7.     Lateral Mirrored Agility Drill (Lateral) (Switch leaders after each 20s interval)

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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