Fitness San Mateo Boot Camp 2/19/14- Fat Loss TABATA 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. Sit Ups *3B’s *Knees to mid thighs *Look at thighs *Hands off to sides of head- avoid pulling neck *3B’s *Tongue on roof of mouth
2. Plank Crawl *Keep plank and crawl with opp. arm & leg *Knees hips from sinking *3B’s *Shoulders back & down *Educate about #3 in wod
3. Bridge with March *Alt. Knee Up *Keep bridge-shoulder blades off ground *Keep hips level *Educate about #5 in wod
Phase 3: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts
