Burlingame Gym 1/2/13- Happy New Year TABATA Workout!

Burlingame Gym 1/2/13-  Happy New Year TABATA 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.      Sit Ups *2B’s *Dig heels *Educate more about #2 in wod

2.      Bridges with Alt. Straight Leg Raise *Get a stretch of the hamstrings- toes to nose *Keep hips level

3.      Push-Up Hold with Tuck *Elbows in  *3Bs *Lock Shoulders Back & Down *Educate  about #4 in wod

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.      Standing Push Press *2B’s *Educate about #1 in wod *Explode up

2.      Split Squats (15s each side) *3 B’s *Educate  about #3 in wod

3.      Jumping Jacks *Relax heels

*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2ndround 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

Perform each exercise for 20s with 10 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one. Do all 8 sets before moving to next station.


*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advantage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living. 

1.     Plate Standing Push Press *Partial squat *Hinge from hips *Elbows in *Drive weight up with legs *Lock shoulders

2.     10 Yard Lateral Shuffle with Sit-Up *At Each Cone, Hit The Floor, Perform a Sit Up and Get Up *Stay low

3.     Split Squats with Band Row *4 Sets on Each Side *Neutral grip row *Keep elbows in *Squeeze shoulder blades for 2s*Slight Forward Lean Like a Sprinter’s Lunge  *Can do with a partner or wrap band around something

4.     Jump Rope – Double Unders *Key is going up a little higher *Relax heels

5.     Jumping Pull-Up/Down-Up *Keep core tight

6.     Glider/Swiss Ball 1 Leg Jack Knife *4 Sets on Each Side *Knees barely off ground *Modify with Both Legs

7.     Squat with Hip Ab (Lift Leg To Side When Going Up) *Can add SB

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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