San Carlos Boot Camp Fitness 10/17/12- Try This TABATA To Lose Fat For Your Holiday Photos

San Carlos Boot Camp Fitness 10/17/12-  Try This TABATA To Lose Fat For Your Holiday Photos

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 with  Hip Ext. *Alternate legs  *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine *Educate about core here

2.     Supine Sit Ups with Rock Back *Use arms to create momentum *Educate about deck squats here

3.     Prone Prisoner Superman *Hold 5s *Shoulders back & down- squeeze shoulder blades *Lift everything off the ground (almonst everything : ) )

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.    Forward Lunge with Rotation *Alternate legs *Slight forward lean *3B’s

2.     Push-Ups with 1 Arm Rotation *Alt. sides *Wide feet   *Shoulders back & down *Elbows in *3B’s *Squeeze shoulder blades and for  2s

3.     Squats  *Educate here about keeping elbows in and using legs for wall ball  *Hinge from hips *Perform at moderate speed in warm-up

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

*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, one after the other

1. Walking Lunges with MB/SB Rotation *Rotate MB Over Front Knee
2. Single Leg Deadlift with Plate/DB/SB 1 Arm Row (4 sets each side ) *With the left foot on the ground, bend forward from the hip with a straight leg, while rising perform row with right arm-perform
3. Push-Up with Plate/DB 1 Arm Rotation (4 sets each side ) *Wide Fee or Knees Bent *Use 3-15 pounds *Keep Hips Stable and Move From Abs *Squeeze and hold for 2s
4. Deck Squats *Raise mat higher to make easier *Explode up *Feel feet on the ground
5. Reverse Grip Pull-Ups *Hang as tolerated
6. MB Wall Ball *Get Low *Press Ball As High As Possible *If you do not have a wall, catch ball and go down into squat *Use a ball/matt as a target to touch butt around 90 degrees of knee & hip flexion
7. 2 Cone  Lateral Shuffle Liners with Down-Ups at Each Cone *Get down onto stomach at each cone *Stay low

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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