Fitness Foster City Boot Camp 11/16/13: Saturday TABATA Fat Burner

Fitness Foster City Boot Camp 11/16/13: Saturday TABATA Fat Burner

3 Phase Warm-Up:

Phase 1: Foundation Mobility Training (5 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phase 2

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 Prisoner Position Lower Ab Leg Curl *Heels to hamstrings *3 B’s *Curl pelvis off ground and control back down *Move from core, not legs

2.     Supine One Leg Bridge (15s each side) *Bring butt up & down *Toes up *Keep hips level  *3B’s

3.     Oblique Crunches *Move from core- right to left  *3B’s

Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts

1.     Forward Lunges *3B’s Shoulders Back & Down  *educate about #4

  1. Push-Up Tuck *Lock Shoulders Back & Down *Elbows In *Tuck –>Push-up *3B’s *educate about #5

3.     Squats *2B’s *Hinge from hips *educate about #6

*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 before moving onto the next exercise

  1. X-Bike Intervals *Increase intensity for 20s and recover for 10s *Do your best to stand- need to increase gear first and needs to be tough
  2. Battle Rope- Double Waves *2 B’s *3B’s *Lock Shoulders Back & Down *Hinge from hip
  3. TRX Biceps Curl & Triceps Ext (4 sets each) *3B’s
  4. Walking Lunges Holding a SB *2B’s
  5. Glider Jack Knife- Push-Up *Lock Shoulders Back & Down *Elbows In *No push-ups for those with shoulder issues and those who did the class yesterday *3B’s
  6. MB Wall Ball (use 10 lbs and up) *Get to 90 with squat *Explode up *Hinge from hip *2B’s *Use wall where step is located
  7. DB Bent Over Row *Stay tight *3B’s *Hold retraction for 3s *Lock Shoulders Back & Down -Squeeze *Hinge from hip *2B’s

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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