Gym Burlingame Boot Camp 5/14/14: – Burn Over 500 Calories with This TABATA
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (5 Min)
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 sets for Phases 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. Side Lying Hip AD (RT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
2. Side Lying Hip AD (LT LEG) *3B’s *Shoulders back & down- squeeze shoulder blades *3 B’s *Keep head in alignment with spine *Educate about core here
3. Supine Crunch Hold with Lateral Side Bend *3B’s Crunch up–>hold crunch–> reach for right heel–>reach for left heel–> repeat *Wide feet – anchor heels *Tongue on roof of mouth and buy tramadol pay cash on delivery buy tramadol pay cash on delivery tuck chin
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 cialis without prescriptions 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
- Rope Climbs (4 sets) *Use legs to assist upper body like equalizer row & Jumping Jacks (4 Sets) *3B’s Alternate exercises with partner *Shoulders back & down *Relax heels *Equalizer Rows if no ropes
- SB Clean & Front Squat *2B’s *Accelerate bag into clean position and perform squat as low as possible *Keep elbows Similar video with clean & press: http://www.youtube.com/watch?v=PYb6f4zRRGM *Shoulders back & down *No clean for beginners (just squat holding weight if tolerated)
- Jump Rope-Lateral Jump (4 sets) & Jogging with Rope (4 sets) *3B’s *Relax heels
- TRX Chest Press *Elbows in *Get lower as tolerated *3B’s
- Crawling: Foam Pit or Moving Beast (knees 1” off ground) *Stay low and horizontal (especially if in pit) *In Menlo remember to viagra overnight delivery viagra overnight delivery put back foam where it was.
- Battle Ropes: Bent Over Triceps Kickbacks (4 sets) *Hinge from hip *Facing rope – extend arms back and hold ext to feel triceps & Burpees (4 Sets) *Relax heels
- Prisoner Split Squats (4 sets each side) *Back leg elevated *3 B’s *Shoulders back & down *Slight forward lean
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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