Menlo Park Boot Camp 8/11/12- Get Lean & Mean with this 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 Alt. Straight Leg Crunch *Start with legs extended on ground and each rep alternate a straight leg raise while executing crunch at the same time. *Start with arms overhead and attempt to touch foot *3 B’s *Keep legs engaged *Alt. legs *Educate about core stability here
2. Supine Trunk Rotation: Squeeze knees together *Rotate legs right to left *Bend knees to make easier *3B’s *Relax shoulders
3. Prone Aquaman *Chest up-Lock Shoulders back & down *Opp. Arm & Leg Raise
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Squats *Hold squat for 4 sec at bottom
2. Plank up downs *Hold plank position *Lead with right side for 1st set and left side for 2nd side -educate to keep core tight *Shoulders back & down
3. Single Leg Deadlifts *Alt leg *Hold at top and squeeze butt for 2s
*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 before moving onto the next exercise
- Floppee Burpees with Long Jump
- SB Bear hug Staggered Stance Squat (Alt sides each set) *Hinge from hip *Squeeze shoulder blades
- TRX Row *Hold retraction for 3s *Lock Shoulders Back & Down -Squeeze
- 2 Cone 5 Yard Touch*Stay Low *Quick Feet
- Prisoner Step-Ups (*4 sets each side)
- Battle Ropes- Slam for Power & Double Wave for Speed (4 sets each)
- Pick your favorite exercise as needed
Circle time & stretch (5-10 minutes)
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
