San Carlos Boot Camp Fitness 8/22/12- Try This Total Body TABATA and Burn Over 500 Calories!
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. Plank *Keep plank-stay tight *Shoulders back & down-Lock and squeeze *Educate here about core stability *Head back
2. Prone Hip Ext *Squeeze butt & lift legs off ground *Hold squeeze for 4s at top
3. Rocking Sit Ups *Start in sit up position à perform sit up and chop through legsàrock backwards to start position and bring legs up to go back faster *The goal is to simulate the momentum needed for the deck squats
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. Squats *Squeeze butt at the top *Get low *Hinge from hip *Get as many reps as possible in 20s *Use momentum as they will need it for deck squats *Explode feet into ground
2. Push-Up Hold with Tuck Jump *3 B’s *Educate how to lock for jack knife/push-up- elbows in, shoulders back & down *Bring both knees to chest and back to plank
3. Split Squat in Sprinter’s Acceleration Position (Forward lean like a sprinter) (15s each) *Eyes straight ahead *Shoulders back & down *3B’s *Explode feet into ground
*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, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.
- 3 Cone Lateral Weave Agility Drill *Stay Low *Quick Feet
- Deck Squats *Raise Mats as Needed *Perform on 1 Leg to Make Harder *Keep feet close *Explode up
- TRX One Arm Row (4 Sets Each Side) *Lock Shoulders Back & Down *Squeeze shoulder blades and hold for 2s
- Forward – Backwards Lunges with Opp. Arm Drive (4 Sets Each Side) *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge *3 B’s *Explode up
- Swiss Ball Jack Knife- Push-Up *Lock Shoulders Back & Down *Elbows In *Use glider at the park *Maintain plank *Keep head up
- Hyperextension *Squeeze Butt * Hold at top for 3 s
- 2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg *Lead with hips as you backpedal and lean forwards to optimize speed *Drive arms
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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Personal Trainer, Nutrition and Lifestyle Coach
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