Burlingame Gym 12/12/12- Holiday Fat Buster TABATA Workout

Burlingame Gym 12/12/12-  Holiday Fat Buster 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.      Quadruped with Rotation (15s each side) *Bring right elbow to left knee and crunch- hold for 2s–> extend arm & leg as far as possible and look at hand- squeeze shoulder blades and hold for 2s- ->repeat and then do other side for 30s *2B’s

2.      Plank with Crawl *two crawls forwards and two crawls back *3B’s *educate about #6

3.      Bench Crunch *2B’s *sit tall-lengthened spine

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-Backwards Lunge with Rotation (15s each leg) *educate about #2

2.      Close Grip Push-Up *educate about #3

3.      One Leg Squat (15s each leg) *educate about #5

*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

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. Do all 8 sets before moving to next station.

1.      Plate/SB Split Stance One Arm Row *4 sets each side *Butt Out- Flat Back *Shoulders Back & Down – Lock *Hold for 2s and squeeze shoulder blades

2.      Forward-Backwards Lunge with SB/MB/Plate Rotation *Rotate over front knee *Stationary *Rotate From Core

3.      MB Close Grip Push-Up *Keep Elbows In *Stay Tight *3 B’s *Shoulders Back & Down – Lock

4.      4 Cone Forward Liners *Touch each cone and run to next… *Promote competition if they are up for it.

5.      TRX One Leg Jump Squat *4 sets each side *2 Leg Squat Jump or Squat as Needed *Hinge from hip

6.      Glider Commando Crawl *Feet on gliders *3 B’s *Straight legs *Shoulders Back & Down – Lock

7.      Lateral Burpees Over Cone *Shoulders Back & Down – Lock

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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