Boot Camp Fitness San Carlos 5/2/12- Get Summer Ready With This TABATA Workout

1.    Squats: 10

2.    Split Squats: 5 each

3.    Burpees: 3

4.    One Leg Burpee: 2 each side

5.    Push-Ups: 5

6.    Walk/Jog: 3 Laps *Add skips & lateral hops

1.    3 Cone Reaction Drill *4 Sets Each *Partner Calls Cone 1, 2 or 3 *Stay Low *Partner calling keeps feet moving while resting

2.    SB Plate/DB Arm Rows *4 Sets Each *Squeeze *Shoulders down & back *Butt Out

3.    TRX Push-Up (Feet in Straps) or Chest Press (Hands in Straps) *Can also just plank with feet in straps

4.    Prisoner Split Squats with Back Foot Elevated*4 sets each *Elevate on bench *Use Sandbag/MB/Plate to increase resistance *3 B’s

5.    Battle Ropes- Overhand Grip One Arm UFC *4 Sets Each *Slam Rope Into Ground *Pivot Foot with Rotation or Ripp Trainer Punch (20s each side)

6.    One Leg Burpees *4 Sets Each (No push  up) *Shoulders down & back

7.    Agility Ladder: High Knee Run with Lateral Hop *Start in the first rung and perform 4 high knee raises (make sure toes are up and campers are landing on ball of foot)–> Then hop to right and left over the ladder (you can advance a rung or two)–>Repeat Skipping

Circle Time-Cool Down Stretches: 5 min

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