Gym San Carlos Boot Camp 11/6/13- Try This TABATA To Lose Fat

Gym San Carlos Boot Camp 11/6/13-  Try This TABATA To Lose Fat

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 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.     Plank with  Hip Ext. *Alternate legs  *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine *Educate about core here

2.     Supine Sit Ups with Rock Back *Use arms to create momentum *Educate about deck squats here

3.     Prone Prisoner Superman Relax shoulders *Hold 5s *Shoulders back & down- squeeze shoulder blades *2B’s *Lift everything off the ground (almost everything : ) )

Phase 3: Primal Movements -Perform the following movements for 5 reps *Goal is blood flow, not max efforts

1.    Forward Lunge with Rotation *Alternate legs *Slight forward lean over front knee-move from core *Shoulders back & down *3B’s *educate about #1

2.     Push-Ups with 1 Arm Rotation *Alt. sides *Wide feet   *Shoulders back & down *Elbows in *3B’s *Squeeze shoulder blades and for  2s *Keep Hips Stable and Move From Abs **educate about #3

3.     Squats  *Educate here about keeping elbows in and using legs for wall ball  *2B’s *Hinge from hips *Perform at moderate speed in warm-up *educate about #6

*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of 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. Walking Lunges with MB/SB Rotation *Rotate MB/SB over front knee-move from core *Keep arms straight *Shoulders back & down *3B’s
  2. Push-Up with Plate/DB 1 Arm Rotation (Alt. each arm ) *Wide Feet or Knees Bent  *Elbows in *Arm straight *Use 0-15 pounds *Keep Hips Stable and Move From Abs *Squeeze shoulder blades and hold for 2s *3B’s
  3. Deck Squats *Raise mat higher to make easier *Explode up *Feel feet on the ground *Studio: Use mats upstairs or a pile or step risers- tell campers not to roll back too far
  4. Reverse Grip Pull-Ups *Hang as tolerated *3B’s *Studio: Outside *Use steps to assist
  5. Single Leg Squat with Plate/DB/SB 1 Arm Row (4 sets each side ) *With the left foot on the ground, perform a single leg squat–> while rising perform row with right arm *Use 10 lbs and up *Keep row low (below chest) to keep upper tracks from activating *Squeeze shoulder blades *2B’s
  6. MB Wall Ball *Get Low *Press Ball As High As Possible *If you do not have a wall, catch ball and go down into squat *Use a ball/matt as a target to touch butt around 90 degrees of knee & hip flexion *2B’s  *Studio: Use wall where step bench is located
  7. 2 Cone  Lateral Shuffle Liners with Down-Ups at Each Cone *Get down onto stomach at each cone *Stay low *Relax heels *Studio: Outside

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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