San Carlos Boot Camp Fitness 8/8/12- Use It and Lose It TABATA Workout

San Carlos Boot Camp Fitness 8/8/12-  Use It and Lose It TABATA 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 oblique crunches *Crunch right to left *Avoid pulling on neck

2.    Prone Mountain Climbers *Drive knees like a sprinter *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *Educate here about burpees & core stability

3.    Prone Modified Superman Hold *Arms to sides in cobra position *Squeeze shoulder blades and butt  *Look down

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 effort

1.    Prisoner Split Squats (RT Leg) *3 B’s

2.    Prisoner Split Squats (LT Leg) *3 B’s

3.    Squats with Side Leg Raise  *Hinge from hip 

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 6 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 6 sets total, complete 1 exercise for 6 sets and move to the next one. Approx. 30s rest in between exercises.

1. SB/Plate Handle Squat *AKA Jefferson Squat *Hinge from hip *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM
2. 4 cone Liners (AKA Suicides) *Stay low
3. Burpee with 1 Leg Push-Up & Lateral Jump:   *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock
4. Sprinter Backwards Lunge with Knee Drive (3 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat.
5. Boxer’s Jump Rope *Heel-Toe *Relax heels *Stay relaxed
6. Band Reverse Wood Chops (3 sets each side) *Weight Shift & Rotate*Bring band from knee to opp. shoulder with arms straight
7. TRX Row or Fat Man Row *Shoulders back & down *End with squeeze of shoulder blades  *Get Low
8. MB Standing Slam With Rotation *Slam MB into Ground- alternating right to left

Circle Time-Cool Down Stretches: 5 min

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