Burlingame Boot Camp Fitness 6/12/13- TABATA Fat Loss Workout

Burlingame Boot Camp Fitness 6/12/13-  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, 9 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)

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

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

1.     Supine Chop *Wide feet *3B’s

2.     Rocking Bridge on all 4’s *Open up chest, forearms, biceps and squeeze shoulder blades *Turn hands to sides o make easier on wrists *2B’s

3.     Prone Sea Turtles *2Bs *Start prone with arms overheadà lift arms, extend back and lift legs off groundà while in extended position bring arms from overhead position to thighs with palms up while simultaneously abducting thighs as far as possibleàbrings arms and thighs back to centeràlower body back to groundàrepeat

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 set) *Goal is blood flow, not max efforts

1.     Squat with Back Lunge *Hinge from hips *Perform at moderate speed in warm-up *Feet hip width *Stay in low squat position the whole time and do alternating back lunges *Shoulders back & down *Hinge from hip *Educate about #3 below

2.     Monkey Push-Ups  *Shoulders back & down *Elbows in *Educate about #2 below

3.     Side Lunge *Alt. sides  *Hinge from hip *2B’s *Educate about #1 below

*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

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other

1.     SB Shoulder Side to Side Lunge (4 sets each side) *Whatever shoulder SB is on, side lunge with that leg *Hinge from hip *2B’s

2.     Monkey Push-Up & Jump (see video above) *Lock shoulders back & down *3B’s

3.     Backwards Lunge with Squat  *Stay in low squat position the whole time and do alternating back lunges *Hold plate/mb if tolerated *2B’s *Hinge from hip

4.     Pit Crawl or Glider Crawl with sliders on feet (bend knees and crawl on elbows) *3B’s

5.     Reverse Pull-Ups *3B’s *Lock shoulders back & down

6.     MB Slams *Slam into hard ground (only slam on hard surface) *2B’s

7.     Partner Mirror Image Agility Drill (4 sets each as the leader) *Follow movements of partner

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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