Fitness San Mateo Boot Camp 2/12/14- Try This Combo TABATA Fat Blaster!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min) *Do extra mobility work for wrists/forearms (circles, stretch)
*Set Gym Boss or Interval App to: 30s work time, 5s rest for 6 sets
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. Crab Reach http://www.youtube.com/watch?v=FKuKpDVQ-lY (2:17) *Alternate Arms *Start in M position with butt 1 inch off ground –>extend hip and reach–> alt* Lock shoulders back & down *3B’s
2. Lateral Ape http://www.youtube.com/watch?v=6wJgH_Ckmbs (15s each side) *Sit in full squat–>reach and jump to side* 2B’s * Lock shoulders back & down
3. Supine Bicycle Crunch *Fingers off to side of head *Move from core *3B’s Lock shoulders back & down *Look at abdomen
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
