San Carlos Boot Camp Fitness 6/20/12- TABATA Strength, Cardio, Core All In One 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. Supine Opposite Hand – Opposite Leg (15s each side)
2. Seated Russian Twists
3. Supine Jack Knife (15s each side)
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. Side Lunges with Arm Raise
2. Push-Up or Elbow Plank with 1 Arm Torso Rotation *Flex Elbow @ 90 *Squeeze Shoulder Blades
3. Squat Hold with Back Lunge
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of 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
*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advatage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living.
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. Jump Squats *Use Arms To Get Up Higher *Drive Into Ground *When Going Down Into Squat Arms Go Down *When Going Up Arms Reach Up *Partial Squat *Jumps on mats at gymnastic facilities- it make jumping easier on the joints but harder on the muscles
2. Fat Man Row/TRX Wide Row with Bridge *Get Low
3. Prisoner Forward-Back Lunges *4 Sets on Each Side
4. Battle Ropes: One Arm Rotation with Pivot *4 Sets on Each Side *Slam Rope- Give everything youv’e got
5. Plyo Air Push-Up *Goal is to get a little air after push-up *Only for advanced campers *Regular push-ups or push-up hold as needed
6. Skater Lunge (aka Apollo Ono’s) *On odd sets perform movement with a stick landing and explode as far as possible right & left * On even sets perform movement for speed *Hands behind back
7. 10 Yard Run w/ Down-Ups *Putt Mats At Each Cone, Hit The Floor and Get Up Fast *The goal is to stay as low as possible
7. 10 Yard Run w/ Down-Ups *Putt Mats At Each Cone, Hit The Floor and Get Up Fast *The goal is to stay as low as possible
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
