San Carlos Boot Camp Fitness 7/6/12- Week 3: The Final 21 Day Bikini TABATA Workout!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
Phase 2: Core (Perform the following movements for 40s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Lower Abdominal Horizontal Scissors *3 B’s *Count as a group every rep: 1-2-3–>1 1-2-3–>2 1-2-3–>3 *Counting brings more energy to the group with this one
2. Mountain Climbers *Knees barely off the ground * Engage core *Shoulders back & down
3. One Leg Bridge (20s each side) *Hips up *Extend leg *Toes Up.
Phase 3: Primal Movements (Perform the following movements for 40s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts
1. Back Lunges with Upwards Reach *Alt. legs *Get a good stretch *3 B’s
2. Jumping Jacks *Relax heels
3. Squats
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. Approx. 30s rest in between exercises.
1. SB/Plate Sumo Deadlift High Pull *Wide Feet *Goal is to extend ankles, knees & hips forcefully. Use momentum from lower body to bring weight off ground with arms *Lead with elbow *Keep head straight
2. Ladder Drills: In-In-Out-Out (Forward) *Lead in with different foot at the start of each set *Relax heels
3. Lateral Lunges *4 sets each side *Alternate side
4. Matt Push *Arms Straight *Elbows To Ears *Stay Low *Move From Legs *Like a truck push
5. Step-Ups with Plate/MB/Plate Press *4sets leading with each leg-keep same front foot on step for entire set *Controlled landing
6. Inverted Row with Knee Up or TRX Row with Knee Up *Squeeze *AKA Fat Man Row *Bring Knee Up with Each Row *Switch Grips Each Set
7. Commando Push-Up *Bring knee up with each push up and perform 2 push-ups-alt with roll (right or left) after push-ups.
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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