San Carlos Boot Camp Fitness 3/13/12- 24 Minute TABATA Fat Loss Workout

San Carlos Boot Camp Fitness 3/13/12-  24 Minute TABATA Fat Loss Workout

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (5 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 *Lift opposite arm & leg- relax shoulders *Hold for 5s- alternate sides *On all 4’s with knees in line with hands *Stay tight *Shoulders back & down-Lock  *Educate here about core stability *Look down

2.    Seated Russian Twist with Leg Cycle* Lift legs off ground as tolerated **Rotate upper body to outside hip of lead leg -move from core *Stay tight *Shoulders back & down-Lock  http://www.youtube.com/watch?v=XiXPr9Zv-xo *2B’s

3.    Supine Bridge with Straight Leg Raise (Alt. Legs) *Keep hips level *Extend leg straight up to get hamstring stretch *Toes to nose *Use hands as needed to keep bridge

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.    Split Squat Plate Plate/ Press (15s each side) *Press with arm on the same leg that is back  *Shoulders down & back *Elbows in * 3 B’s *Inhale down- exhale up *educate about #1

2.    Prone Triceps Extension  *Elbows under shoulders – hands in front *Look down *Shoulders down & back *Elbows in *3B’s *Bend knees as needed http://www.youtube.com/watch?v=VYgVTinbx_A&feature=related *educate about #6

3.       Rotational Back Lunge (15seach side) *Eyes straight ahead *Shoulders back & down *3B’s *Explode feet into ground *Bring bag to outside hip of lead leg *Inhale as you step back – exhale as you step forward http://www.youtube.com/watch?v=NpJ2UTdW12w*educate about #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, 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, complete 1 exercise for 8 sets and move to the next one. Approx. 30s rest in between exercises.

1.    Split Squat Plate Plate/DB One Arm Press (20s each side) *Press with arm on the same leg that is back  *Shoulders down & back *Elbows in * 3 B’s *Inhale down- exhale up

2.    Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones *Stay low on lateral movements *Lead with hip with backpedal  *Perform outside at studio. Just do lateral if too cold outside.

3.    SB/MB Rotational Back Lunge (20s each side or alt. sides for the advanced) *Eyes straight ahead *Shoulders back & down *3B’s *Explode feet into ground *Bring bag to outside hip of lead leg *Inhale as you step back – exhale as you step forwardhttp://www.youtube.com/watch?v=NpJ2UTdW12w

4.    Foam Pitt/Matt Crawl Goal *Opp. arm & leg *Stay low *Butt down *Stomach on ground *Can also crawl with chest off ground- knees barley off ground

5.    TRX 1 Arm Row (20s each side) *Goal is to resist rotation-keep pelvis and shoulders stable *Shoulders down & back *Elbows in *Squeeze shoulder blades for 2s *Keep Hips Up

6.    Prone Triceps Extension  *Elbows under shoulders – hands in front *Look down *Shoulders down & back *Elbows in *3B’s *Bend knees as needed http://www.youtube.com/watch?v=VYgVTinbx_A&feature=related

Finish with sprint liners as a group if time permits (4-6x for 20s) *Alt two groups of 20s each.

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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