Burlingame Gym 12/19/12- Holiday Fat Buster Total TABATA Workout‏

Burlingame Gym 12/19/12-  Holiday Fat Buster Total 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.       Inchworm *Hold plank for 5s

2.       Prone Cobra *Hold for 5s  *Squeeze shoulder blades

3.       Sit Ups with Overhead Chop *Feet together with entire foot on ground *Keep arms straight *Use momentum to sit up *2B’s*Educate about #3 in WOD

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.       Squats *Feet together *Educate more about #3 *Work on getting low *Explode up

2.       Push-Ups *Elbows in *Educate more about #6 *Lock Shoulders Back & Down

3.       Forward – Backwards Lunges with Opp. Arm Drive (15s each side) *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge *Educate more 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.         SB/SM Good Morning *Feet hip width  *Keep Back Flat *Hinge from hip *Keep Core Tight

2.         3 Cone Lateral Weave Agility Drill *Stay Low *Quick Feet

3.         Deck Squat Jump *Raise Mats as Needed *Feet together *Add Jump To Make Harder As Needed *Perform on 1 Leg to Make Even Harder *Keep Core Tight *Can also perform BW Squats & Sit Up for 4 Sets Each- Perform as fast as possible with good form

4.         Pull-Ups (Neutral grip) *Lock Shoulders Back & Down

5.         Forward – Backwards Lunges with Opp. Arm Drive (4 Sets Each Side)  *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge

6.         Swiss Ball Push-Up Pike *Lock Shoulders Back & Down *Elbows In *Modify with Pike Only, Jack Knife or Plank

7.         2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg

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.

Try 3 Sessions of Burlingame Gym for Only $29: www.BurlingameFit.com