Boot Camp San Carlos 3/21/12- TABATA High Intensity Interval Training
Dynamic Warm-Up: 10 Min
Preparation: 3-5 Min
- Forward-Backwards Lunges: 3 Each Side
- Sumo Squats: 15
- Prisoner Sumo Squat Jumps: 5
- Close Grip Push-Ups: 5
- Mtn. Climber: 5 Each Side
- Prone Hip Ext.: 10 *Lift thighs
- Jumping Jacks: 15
TABATA: Perform each exercise for 20s with 10 s rest for 6-8 sets total, one after the other
1. Sandbag 1 Arm Rows (4 rounds each side) *Split Stance *Inhale on pull *Squeeze shoulder blades
2. MB Forward-Backwards Lunges (4 rounds each side) *Place MB On Opp. Shoulder
3. Plate/DB Ball Bridge Press *Hips Up *Elbows In *Lock Shoulders Back & Down *Women should be doing 25 pounds *Men should be doing more
4. Reverse Hyperextension *Squeeze & Hold for 2s *Use swiss ball on elevated surface, gymnastics horse or elevated bench
5. Glider Mountain Climbers *Lock
6. Prisoner Sumo Squats Jumps *Touch butt to Beam/Matt to get lower as needed*Modify with Squat
7. Lateral Partner Mirror Drill *Take turns being the leader every 20s-challenge partner *Emphasize lateral movments
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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