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
- 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
- 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
- Battle Rope- Double Waves *2 B’s *3B’s *Lock Shoulders Back & Down *Hinge from hip
- TRX Biceps Curl & Triceps Ext (4 sets each) *3B’s
- Walking Lunges Holding a SB *2B’s
- 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
- 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
- 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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Your friend & coach,
Brien
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