Boot Camp San Mateo Personal Trainer 10/8/14: Holiday Transformation Day 3: Try This Combo TABATA Fat Loss Program

Boot Camp San Mateo Personal Trainer 10/8/14: Holiday Transformation Day 3: Try This Combo TABATA Fat Loss Program

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Supine Crunch with Lateral Reach *Crunch up–>reach to right foot–>center–>reach to left foot *Look down *Wide feet  *Shoulders back & down *3 B’s

2.     Bench Crunch *Shoulders back & down *3 B’s   *Lower and extend legs to make harder

3.     Prone Prisoner Cobra *Hold 30s *Shoulders back & down- squeeze shoulder blades *Feet & legs stay on ground *2B’s

Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 16 sets, 30s transition time after all 16 sets are complete

TABATA: Perform each Tabata Combo for 16 sets before moving on (4 minutes each exercise-8 minutes each station).

 For example in #1: 20 seconds of 5 yard lateral shuffle, 10 sec rest, 20 sec Rows, 10 sec rest, 20 sec 5 yard lateral shuffle, 10 sec rest, 20 sec Rows, and so on until you reach 4 minutes of each exercise (8 sets of each.) ALLOW approximately 1 min rest after each numbered Tabata (depending on group).

·         Tabata #1: 5 Yard Lateral Cone Drill *Stay low *Relax heels *Chest up & Equalizer Rows (Fat Man Rows) *Bring butt down and up to make easier- drive legs into ground  *Lock shoulders back & down *3B’s

·         Tabata #2 Sandbag Bear Hug Squats *Squeeze shoulder blades *2B’s *Get low *Hold 4s at bottom *Hinge from hips & MB Slams with Pivot *Use whole body and slam into ground to right & left -pivot feet to increase power  *Get low *3B’s

·         Tabata #3: Walking Lunges with MB Rotation *Rotate over front knee *3B’s & Push-Up with Glider V-Outs *Glide legs out with descent of push up, glide legs in on asscent *Elbows in *Lock shoulders back & down *3B’s

·         TABATA #4  (Group) Finish with Sprints – Liner Drill in Tabata Format *Split group so half the group is working and half is resting (20s/20s). Cheer each other on!

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.