San Carlos Boot Camp Fitness 5/30/12- TABATA Training Workout!

San Carlos Boot Camp Fitness 5/30/12-  TABATA Training Workout!

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (2 Min) 

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.    Plank

2.    Prone Hip Ext *Squeeze butt

3.    Crunches

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.    Squats

2.    Push-Ups

3.    Alt. Back Lunges with Arm Raise *Reach up and extend back with each lunge 

*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, complete 1 exercise for 8 sets and move to the next one

1.     Deck Squat Jump *Raise Mats as Needed *Add Jump To Make Harder *Perform on 1 Leg to Make Harder *Keep Core Tight *Can also perform BW Squats & Sit Up for 4 Sets Each- Perform as fast as possible with good form

2.     Pull-Ups or TRX Rows *Lock Shoulders Back & Down

3.     Forward – Backwards Lunges with Opp. Arm Drive (4 Sets Each Side)  *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge

4.     Swiss Ball Jack Knife- Pike *Lock Shoulders Back & Down *Elbows In *Modify with Pike  Only, Jack Knife or Plank

5.     2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg

6.     KB/DB/Plate Swing  *Keep Back Flat *Only a Very Small Squat *Stay Tight *Keep Forearms Connected to Torso Througout Movement

7.     3 Cone Lateral Weave Agility Drill *Stay Low *Quick Feet

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

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