Boot Camp Redwood City 2/8/12- Minimal Equipment Needed For This Fat Burning TABATA Workout
Preparation: Perform the following exercises with good form:
1. Prisoner Forward Lunges -10 Each
2. Reptile- 5 Each
3. High Knees- 10 Each
4. Reverse Wood Chop- 5 Each
5. Side Lunge Touch- 5 Each
6. One Leg Squat- 5 Each
7. Prone/Supine Get-Up Starts- 2 Each *Organize in lines 2-3 people in each line
Perform each exercise for 20s with 10 s rest for 8 sets total. Do all 8 sets before moving to next exercise:
1. Sandbag Reverse Wood Chop (Bend, Rotate & Lift) (4 Sets Each) *Add Pivot, Kneel Down To Pick Up SB, Weight Shift and Rotate *Butt Out
2. Prone/Supine Get-Up Starts *Start on stomach and run 10 Yards *Jog Back & Repeat *Alt prone & supine position each rep *Goal is to stay low while you run forwards instead of getting up and then running.
3. TRX Rows & TRX Chest Press (4 Sets Each)
4. Side Lunge Touch *Attempt to Touch Ground *Alternate Legs *Get Low
5. Reptile *Push Up Hold Position *Bring Knee to Elbow *Push up if tolerated
6. One Leg Box/Matt Squats (4 Sets Leading with Each Leg) *Perform as many reps as possible as low as possible *Watch for forward bend from torso
7. Jump Rope with High Knees
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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Personal Trainer, Nutrition and Lifestyle Coach
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