Group Fitness Training Foster City Boot Camp 5/21/14: Combo TABATA Interval Program
3 Phase Warm-Up:
Phase 1: Â 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)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1.    Spiderman Plank *In plank position on elbows, bring knee to elbow and how to buy viagra getting viagra online how to buy viagra how to buy viagra how to buy viagra hold for 2s *Alt. sides *Educate about core here
2.    Side Plank with Rotation (RT Side)  *Bring LT elbow to ground and then point towards ceiling, while rotating from core à repeat  *Shoulders back & down- squeeze shoulder blades *3 B’s
3.    Side Plank with Rotation (LT Side)  *Bring RT elbow to ground and then point towards ceiling, while rotating from core à repeat  *Shoulders back & down- squeeze shoulder blades *3 B’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 generic viagra indian fda we use it generic viagra indian fda generic viagra indian fda WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 20s work time, 10s rest, 16 sets each station (8 sets each exercise), 30s transition time after all 16 sets are complete
Combo TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the united healthcare viagra buy pfizer levitra online united healthcare viagra united healthcare viagra united healthcare viagra other
1.    Walking Lunge with MB/SB On Shoulder *Shoulders Back & Down *Switch MB/SB after each set *3B’s & TRX Row/Fat Man Rows *Elbows In *Shoulders Back & Down *Squeeze Shoulder Blades – Hold for 2s *3B’s
2.    Plate/DB Floor Press *Lock shoulders back & down-when done correctly back should arch-we are not worried about the back-this saves the shoulders) *2B’s  & 3 Cone Lateral Weave Drill *Weave laterally in and out of cones *Stay Low *Compete with partner in front of you for the most cones *Heels relaxed *2B’s
3.    Glider Spiderman Push-Up  *Feet on top of Gliders *Glide knee to elbow, push up and hold for 2s *Keep Butt Down *Shoulders Back & Down *3B’s  *No push-up for those with bad posture or pain & Mat/Step Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground *2B’s
Finish as a group (half the group does MB Slams while other half does High Knee Runs):
MB Total Body Slams (4 sests) *Slam MB as hard as possible into ground *Follow through *Use whole body *2B’s & High Knee Runs (4 sets) *Alternate 4 sets each *Drive elbows – arms help the legs *Toes up *3B’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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Personal Trainer, Nutrition and Lifestyle Coach
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