San Mateo Boot Camp Fitness 2/20/13- Use It and Lose It TABATA Workout

San Mateo Boot Camp Fitness 2/20/13-  Use It and Lose It TABATA Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Add massage/mobility work for forearms and pecs * I am seeing more shoulder and wrist issues lately and they are posture/ergonomic related but these issues cause pain when doing pressing and push-up type exercises. Educate them to do more of this and to be aware of posture at work also. Get them to purchase a stick as needed for forearms. If there are questions, call me to review

*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.       Supine oblique crunches *Crunch right to left *Avoid pulling on neck

2.    Prone Mountain Climbers *Drive knees like a sprinter *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *Educate here about burpees & core stability

3.    Prone Modified Superman Hold *Arms to sides in cobra position *Squeeze shoulder blades and butt  *Look 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 effort

1.    Sprinter Backwards Lunge with Knee Drive (15 s each side) *3 B’s  *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat.  http://www.youtube.com/watch?v=Jr- *educate about # 4

2.    Push-Ups *3 B’s *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *3B’s *educate about # 3

3.    Squats *Arms straight hanging below groin *Hinge from hip *2B’s *educate about # 1

*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, 6 sets, 30s transition time after all 8 sets are complete

TABATA: Perform each exercise for 20s with 10 s rest for 6 sets total, complete 1 exercise for 6 sets and move to the next one. Approx. 30s rest in between exercises.

1. SB/Plate 2 Arm Handle Squat (AKA Jefferson Squat) *Weight hangs below groin with straight arms *Hinge from hip *Down slow and hold for 2s and squeeze butt at top for 2s *Squeeze shoulder blades *Stand on bench/mat or 2 mats to increase ROM *2B’s
2. 4 cone Liners (AKA Suicides) *Stay low
3. Burpee with 1 Leg Push-Up & Lateral Jump (3 sets each side):   *Elbows in *Keep Plank-stay tight *Shoulders back & down-Lock *3B’s
4. Sprinter Backwards Lunge with Knee Drive (3 sets each side) *Opp arm & leg *Finish with knee drive and hold leg at top if possible *Bend forward with back flat.  http://www.youtube.com/watch?v=Jr-
5. Boxer’s Jump Rope *Heel-Toe *Relax heels *Stay relaxed
6. Band Reverse Wood Chops (3 sets each side) *Weight Shift & Rotate*Bring band from knee to opp. shoulder with arms straight

7.    TRX Row or Fat Man Row *Shoulders back & down *End with squeeze of shoulder blades  *Get Low

8. MB Standing Slam With Rotation *Slam MB into Ground- alternating right to left

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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