San Mateo Gym Boot Camp Workout 2/8/13- Try This Combo TABATA Fat Blaster!‏

San Mateo Gym  Boot Camp Workout 2/8/13-  Try This Combo TABATA Fat Blaster!

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.    Prone Plank Jacks  * Lock shoulders back & down *Bring feet in and out *3B’s

2.    Dancing Crab on all 4′s (Bridge position) *Lift hips into bridge and bring right hand to left foot–>drop hips–>repeat with left hand to right foot *Turn hands to sides to make easier on wrists *3B’s Lock shoulders back & down

3.    Supine Bicycle Crunches *Move from core *3B’s Lock shoulders back & down

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.    Backward Lunges with Arm Raise- *3B’s *Alt. legs *Get a big stretch with arm raise on each lunge and hold for 2s  *Feel entire foot on ground and drive up

2.    Push Up  Tuck *Perform push-up followed by tuck of knees and repeat  *Elbows in *3B’s *educate about # 4

3.    Squats *Hinge from hips *Inhale -down – exhale -up *educate about # 1 & 3

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround 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, 12 sets, 30s transition time after all 12 sets are complete

COMBO TABATA: Perform each tabata combo for 20s with 10 s rest, 6 sets each, 12 sets total. Alternate the two exercises. Perform all 12 sets before moving to the next combo. Approx. 30s rest in between exercises.

1.    Sandbag Front Loaded Squats *Keep bag tight into body *Lock shoulders back & down *Squeeze shoulder blades *Get low  *Hinge from hips  *2B’s &  Partner Band Row *Lock shoulders back & down *Squeeze shoulder blades  *Elbows in *Staggered stance *3B’s

2.    Batlle Ropes-Double Wave *Hinge from hips *2B’s & Burpees *Keep elbows by sides *3B’s *No push-up

3.    TRX Squat Jumps *Hinge from hips *Get low *Feel the entire foot push into ground *2B’s  *No jumps for those that shouldn’t &Prone Triceps Extension *Elbows under shoulders *Extend elbows and drop back to ground *Lock shoulders back & down *Bend knees but keep butt down to make easier *Elbows in *3B’s

4.    Swiss Ball Jack Knife-Push Up *Lock shoulders back & down *3B’s *Elbows in & Jump Rope *Relax heels

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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