Burlingame Boot Camp Fitness 11/28/12- TABATA Fat Loss Workout‏

Burlingame Boot Camp Fitness 11/28/12-  TABATA Fat Loss 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.    Supine Chop *Wide feet

2.    Rocking Bridge on all 4’s *Open up chest, forearms, biceps and squeeze shoulder blades *Turn hands to sides o make easier on wrists

3.    Prone Sea Turtles

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts

1.    Squat with Back Lunge *Hinge from hips *Perform at moderate speed in warm-up *Feet hip width *Shoulders back & down *Educate about #3 below

2.    Monkey Push-Ups  *Shoulders back & down *Elbows in *Educate about #4 below

3.    Prisoner Side Lunge *Alt. sides *Educate about #1 below

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd round of 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, 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, one after the other 

1.    SB Shoulder Side to Side Lunge (4 sets each side) *Whatever shoulder SB is on, side lunge with that leg *Hinge from hip

2.    Monkey Push-Up & Jump (see video) *Lock shoulders back & down

3.    Backwards Lunge with Squat  *Stay in squat position the whole time and do alteranting back  lunges *Hold plate/mb if tolerated

4.    Pit Crawl

5.    Reverse Pull-Ups

6.    MB Slams *Slam into hard ground

7.    Partner Mirror Image Agility Drill (4 sets each as the leader)

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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