San Carlos Boot Camp Fitness 7/11/12- Summer Fat Loss Program- Try This TABATA!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Open Hip Sit Ups:
2. Side Plank with Leg Raise (On Right Side) *Only do leg raise for the advanced
3. Side Plank with Leg Raise (On Left 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. Prisoner Sumo Squats
2. Push Up Hold with One Arm Rotation *Alt arms *Squeeze shoulder blades *Wide feet
3. Single Leg Deadlift *Alternate *Feet together
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. Plate Floor Press *lock shoulders back & down-when done correctly back should arch-we are not worried about the back-this saves the shoulders)
2. T- Drill (4 cones-start at cone 1–> run to cone 2 in center of T–> lateral shuffle right to cone 3–> lateral shuffle left to cone 4–>lateral shuffle back to cone 2 and backpedal to cone 1)
3. MB/SB Split Squat *4 Sets Each Side *Hold Weight on Side of Back Leg Extended
4. Spider-Peep (Man) Plank *Bring foot to hand *Increase speed as tolerated *Keep chest up
5. Walking Runners Lunge
6. TRX Row/Fat Man Row with Bridge
7. Long Jump *Jump as far 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
