Boot Camp Fitness San Carlos 4/18/12- TABATA High Intensity Workout
Dynamic Warm-Up: 10 Min
Exercise Review (5 min):
- Single Leg Toe Touch Crunch: 5 Each Side
- Push-Ups: 5-10
- Squats: 15
- High Knee Run: 15s
- Backwards Sprinter Lunge with Knee Drive: 10 Each Side
- Jog/Walk- 3 Laps
TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, one after the other
Get them to max out each set if they can tolerate!
- Plate Handle Squat *AKA Jefferson Squat *SB/Plate in one hand *Switch every 20s *Stand on raised surface and attempt to squat lower as tolerated
- MB/SB Liners- 4 Cones *Switch Weight to Opp. Shoulder Each Set
- Backwards Sprinter Lunge with Knee Drive (4 each side) *RT front foot elevaetd on matt–> step back with left–>step forward with left and drive knee up to sky–> repeat for 20s–>switch *Opp arm & leg *Bend forward with back flat
- Single Leg Toe Touch Crunch *Alt Leg *Tongue on roof of mouth *Touch both hands to foot *Keep Both Legs Straight
- Fat Man Row or TRX Row *Squeeze Shoulder Blades
- High Knee Run with Jump Rope *Land on ball of feet –toes up
- Handstand Push-Up-
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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Your friend & coach,
Brien
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