Boot Camp Redwood City 2/15/12- Post Valentine’s Day Fat Burning TABATA Workout
Preparation: Perform the following exercises with good form:
- Body Weight Squats: 15
- Forward-Backwards Lunges with Rotation-5 Each
- Sit-Ups: 10
- Close Grip Push-Ups: 5-10
- Prone Fluttter Kicks-10
- 4 Cone Liners- 3x *Aerobic Intensity
TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other
- Sandbag Back Squats *Lead with hips
- Plate Floor Press- *Elbows In *Lock
- Forward-Backwards Lunges with MB Rotation *Step straight through without stopping in center *To modify stop in center or just do fwd lunge *4 Sets Each Side *Rotate from mid section over front knee on each lunge *Arms straight to increase intensity
- Fat Man Rows (Belmont & Burlingame) or TRX Low Rows –Wide Supinated Grip
- MB Sit Up Toss –Wall
- Reverse Hyper Flutter Kicks *Legs straight *Lie prone on top of matt, ball, gymnastics horse, etc to elevate legs
· Finish with Group 4 Cone Liners: 6-8 Each *Bring the energy *3-4 per line per group
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
