Fitness Center Belmont Boot Camp 3/19/14- 28 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 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
- Bear Position with Hip Extension (Hold for 3-5s) *Alternate hip extension *On all 4’s with knees in line with hands *Push hands into ground to extend upper back *Shoulders back & down-Lock *Educate here about core stability *3 B’s
- 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
- 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: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 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
