Boot Camp Fitness San Carlos 4/4/12- TABATA High Intensity Interval Training
Dynamic Warm-Up: 10 Min
Preparation: 3-5 Min
1. Spider-Pepe (Man) Plank : 5 each side
2. Close Grip Push-Ups: 5 *Educate how to lock!
3. Squats: 10
4. Wood Chops (Simulate slams): 10
5. Squat Jumps: 10
6. Walking Lunge: 10
7. Forward Jog, Lateral Shuffle, Backwards Jog: 2-4 each or do in circle for 3 min
1. T- Drill *Stay Low *Two people can go at a time
2. Plate Floor Press *Lock shoulders back & down-when done correctly back should arch-we are not worried about the back-this saves the shoulders)
3. Walking Lunge with MB/SB On Shoulder *Switch MB after each set
4. Band Seated Row *Sit Tall * Move From the Hip Forward & Back w/ Row * Squeeze Shoulder Blades .
5. Spider-Pepe (Man) Plank *Keep Butt Down *Knees barely off ground *Lock Shouldes Back & Down
6. Matt/Bench Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground
7. MB Total Body Slams *Slam onto harder area in corner on Belmont Boot Camp*Slam into mat on ground at Menlo
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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