Group Personal Training San Mateo Weight Loss 2/26/14- TABATA Time
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. Supine Oblique Chops *Chop right to left *Similar to a MB sit up with a partner *Dig heel *Wide feet *3B’s
2. Inchworm *Front & back *Hold plank for 2s **Shoulders back & down-Lock *3B’s
3. Supine Straight Leg Crunch Touch *Straight arms *Full ROM * Look at middle of thighs to reduce strain on neck *Flex feet *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
