San Carlos Boot Camp Fitness 4/17/13- Try This Combo TABATA Fat Loss Program

San Carlos Boot Camp Fitness 4/17/13- Try This Combo TABATA Fat Loss Program

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

*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.     Side Plank Top Leg Hip  AB  (Right Side) *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine

2.     Side Plank Top Leg Hip  AB  (Left Side) *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine

3.     Prone Prisoner Cobra *Hold 30s *Shoulders back & down- squeeze shoulder blades *Feet & legs stay on ground *2B’s

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.    Sprinter’s Forward Lunge with Opp. Hand & Leg *Slight forward lean *3B’s *Alt. leg each rep *educate about #1

2.     Push-Up V-Outs *Jump legs out with descent of push up, jump legs in on asscent *Elbows in *Lock shoulders back & down *3B’s *educate about #1

3.     Squats *Hands in bear hug position*Educate here about keeping shoulders back & down & squeezing shoulder blades *Hinge from hips *Perform at moderate speed in warm-up and slow speed during WOD *educate about #2

*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, 16 sets, 30s transition time after all 16 sets are complete

TABATA: Perform each Tabata Combo for 16 sets before moving on (4 minutes each exercise-8 minutes each station).

For example in #1: 20 seconds of runners lunge, 10 sec rest, 20 sec push-up hold v-outs, 10 sec rest, 20 sec runners lunge, 10 sec rest, 20 sec push-up hold v-outs, and so on until you reach 4 minutes of each exercise (8 sets of each.) ALLOW approximately 1 min rest after each numbered Tabata (depending on group).

·         Tabata #1: Walking Runners Low Lunge Lunge *Opp arm & leg *Drive foot into ground to get up from lunge *For those that can, stay low *3B’s & Push-Up V-Outs *Jump legs out with descent of push up, jump legs in on asscent *Elbows in *Lock shoulders back & down *3B’s

·         Tabata #2: Sandbag Bear Hug Squats *Squeeze shoulder blades *2B’s *Get low *Hold 4s at bottom *Hinge from hips & Reverse Pull-Ups  *Lock shoulders back & down *3B’s *Use step outside studio to assist

·         Tabata #3 5 Yard Lateral Cone Drill *Stay low *Chest up & TRX Chest Press *Keep Elbows In  *Elevate feet as needed  *Get low *3B’s

·         TABATA #4 Finish with Sprint Drill in Tabata Format. Walk (10s) –> Sprint/Fast Walk (20s) *Perform inside and outside at studio- can also split groups up so half the group is working and half is resting and do 20s/20s.

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.