Fitness Burlingame Boot Camp 12/23/13- 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 for 6 sets
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. Supine Chop *Wide feet *3B’s *Tongue on roof of mouth
2. Slow Dancing Crab *Reverse table position on all 4’s *Opp. arm & leg *Open up chest, forearms, biceps and squeeze shoulder blades, butt barely off ground *Turn hands to sides if you need to make easier on wrists *2B’s *Similar video: http://www.youtube.com/watch?v=IkU8s-0J_aM
3. Prone Sea Turtles *2Bs *Start prone with arms overheadà lift arms, extend back and lift legs off groundàwhile in extended position bring arms from overhead position to thighs with palms up while simultaneously abducting thighs as far as possibleàbrings arms and thighs back to centeràlower body back to groundàrepeat
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, 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/MB Shoulder Side to Side Lunge (4 sets each side) *Whatever shoulder SB/MB is on, side lunge with that leg *Hinge from hip *2B’s
2. Monkey Push-Up & Jump (see video above) *Downward Dog position on tippy toesàpress into ground attempting to touch head to ground and jump up *Lock shoulders back & down *3B’s
3. Squat with Backwards Lunge *Stay in low squat position the whole time and do alternating back lunges *Hold plate/mb if tolerated *2B’s *Hinge from hip
4. Pit Crawl or Glider Crawl with sliders on feet (bend knees and crawl on elbows) *3B’s
5. Reverse Pull-Ups *3B’s *Lock shoulders back & down
6. Battle Rope Slams *Slam rope as hard as possible with entire body*2B’s
7. Partner Mirror Image Agility Drill (4 sets each as the leader) *Follow movements of partner
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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Your friend & coach,
Brien
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Personal Trainer, Nutrition and Lifestyle Coach
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