Boot Camp Fitness San Carlos 5/23/12- Burn Fat Fast TABATA Workout!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Bench Crunch
2. Lower Ab Curl Up
3. Plank with Alt. Hip Ext.
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Alternating Side Lunges
2. One Leg Squat *Only do 1 leg per set
3. In-In-Out-Out Agility Dril *Lead with a different foot each set
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one
1. Plate/DB Split Stance One Arm Row or Rip Trainer Rows *4 sets each side *Butt Out- Flat Back
2. 4 Corner Mirror Agility Drill
3. TRX One Leg Jump Squat *4 sets each side *2 Leg Squat Jump or Squat as Needed
4. MB Close Grip Push-Up *Keep Elbows In *Stay Tight
5. Walking Lunge with MB/Plate Rotation *Rotate MB Over Front Knee *Rotate From Core
6. Glider Commando Crawl: *Use some cardboard at Menlo
7. Lateral Burpees Over Cone
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
