Burlingame Boot Camp Fitness 12/5/12- TABATA Fat Loss Workout‏

Burlingame Boot Camp Fitness 12/5/12-  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.     Prone Plank Jacks *Keep core tight *Educate about #1 below

2.     Dancing Crab on all 4’s (Bridge position) *Lift hips into bridge and bring right hand to left footàdrop hipsàrepeat with left hand to right foot *Turn hands to sides to make easier on wrists

3.     Supine Bicycle Crunches *Move from core

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.     Split Squat (15s each side) *Hinge from hips *Perform at moderate speed in warm-up *Feet hip width *Shoulders back & down *Educate about #2 below

2.     Prone Tuck Jumps  *Shoulders back & down *Elbows in *Educate about #1 below

3.     Prisoner Sumo Squats *Wide feet *Educate about #5 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

Combo Tabata: Perform each set of movements for 20s with 10 s rest for 4 sets each- alternate the 4 sets. Do all 8 sets before moving to next station.

1.     Glider Prone Jack Knife & Glider Prone Hip AB/AD *Perform on hands if possible *Feet on Gliders *3B’s

2.     Alternating Split Squat Jumps (Alt Leg) & Split Squats (2 Sets Each Side for Both Sides) *Modify as needed *3B’s

3.     High Knees & Butt Kicks

4.     TRX Chest Press & TRX Chest Flys *Be careful of shoulder with chest flys *Keep lock- shoulders back & down

5.     Prisoner Sumo Jump Squats & Sumo Squats *Wide Feet *Toes out

6.     Fat Man Rows & MB Slams

7.     Mat Side Step & Jumping Jacks *Stay Low on Side Step *Alt. sides *Keep one foot in center of mat *Relax heels

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

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