Fitness Club San Mateo Boot Camp 3/5/14- Use It and Lose It TABATA Workout
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*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. Bear Position Hold *Keep bear position *Knees 1″ off ground *Push into ground *3B’s *Shoulders back & down *Corkscrew elbows
2. Supine bicycle crunches *Rotate from core *Avoid pulling on neck *3B’s
3. Prone Modified Superman Hold *Lift torso and legs *Arms to sides in cobra position with shoulders externally rotated *Squeeze shoulder blades and butt
