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.
*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.
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Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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