Fitness San Carlos Boot Camp 12/18/13- TABATA Fat Loss Fun

Fitness San Carlos Boot Camp 12/18/13-  TABATA Fat Loss Fun

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.    Side Lying Groin (Left Side) *3B’s

2.    Side Lying Groin (Right Side) *3B’s

3.    Bear Crawl *Start in quadruped position and move forward and back with opp. arm & leg *Keep knees only 1” off ground *Press into ground to keep shoulders back & down *Move with small strides *Coaches call out to group forward or back *3B’s

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.https://brienshamp.com/wp-includes/js/tinymce/plugins/wordpress/img/trans.gif

*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/ KB/Plate/DB Bent Over Rows (Hold 2s) *Squeeze shoulder blades *Shoulders down & back *Butt Out *2B’s

2.    3 Cone Triangle Reaction Drill *4 Sets Each *Partner Calls Cone 1, 2 or 3- other partner runs to cone and runs back to center *Stay Low *Partner calling does jumping jacks *Relax heels

3.    Battle Ropes- Double Wave with Squat *Do your best to keep wave going while squating *Use both hands *Hinge from hip *2B’s

4.    TRX Push-Up (Feet in Straps) or Chest Press (Hands in Straps) *Can also just plank with feet in straps *3B’s

5.    Prisoner Split Squats with Back Foot Elevated*4 sets each *Elevate on bench *Use Sandbag/MB/Plate to increase resistance *3 B’s

6.    Agility Ladder: High Knee Run with Lateral Hop *Start in the first rung and perform 4 high knee runs (make sure toes are up and campers are landing on ball of foot)–> Then hop to right and left over the ladder (you can advance a rung or two)–>Repeat

7.   One Leg Burpees *4 Sets Each Side (No push  up) *Shoulders down & back

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.

Try 3 Sessions of Fitness San Carlos Boot Camp for Only $29: www.ShampsBootCamps.com

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