Burlingame Boot Camp Fitness 6/19/13- TABATA Fat Loss Workout

Burlingame Boot Camp Fitness 6/19/13-  TABATA Fat Loss Workout

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 9 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)

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

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

1.     Prone Plank Jacks *Keep core tight *3B’s *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 *3B’s

3.     Supine Bicycle Crunches *Move from core *Look at abdomen *Tongue on roof of mouth *3Bs

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set (Total Time: 1:30) *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 *3B’s *Educate about #2 below

2.     Prone Tuck Jumps  *Shoulders back & down *3B’s  *Elbows in *Educate about #1 below

3.     Prisoner Sumo Squats *Wide feet *2B’s *Hinge from hips *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 *Shoulders back & down

2.     Alternating Split Squat Jumps (Alt Leg) (First 4 sets) & Split Squats (2 Sets Each Side for Both Sides) *Modify as needed *3B’s *Hands in front of chest

3.     High Knees & Butt Kicks *3B’s

4.     TRX Chest Press & TRX Chest Flys *Be careful of shoulder with chest flys *Keep lock- shoulders back & down *3B’s

5.     Prisoner Sumo Jump Squats & Sumo Squats *Wide Feet *Toes out *2B’s *Hinge from hips

6.     Fat Man Rows & MB Slams *2B’s

7.     Mat Side Step & Jumping Jacks *Stay low on side step *Alt. sides for side step *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

Please add your comments below on the workout.

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