Menlo Park Boot Camp Fitness 7/14/12- Summer Fat Loss Program- Try This TABATA!
3 Phase Warm-Up:
Phase 1: Foundation Mobility Training (2 Min)
Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)
1. Open Hip Sit Ups:
2. Plank with Alt. Hip Ext *Educate about core here
3. Prone Cobra Hold
Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30) *Goal is blood flow, not max efforts
1. Squats
2. Push Up Hold with One Arm Rotation *Alt arms *Squeeze shoulder blades *Wide feet
3. Front to Back Jacks *Relax heels
TABATA: Perform each exercise for 20s with 10 s rest for 6 sets total, complete 1 exercise for 6 sets and move to the next one. Approx. 30s rest in between exercises.
1) Military Sprint- Take turns sprinting to the front of the line *walk/slow jog with rest interval
2) Jump Rope
3) Swiss Ball Jack Knife *Add push-ups for those who did not do Friday classes
4) Battle Ropes- Single Arm Wave with Laddering (20s Each Side)
5) MB Partner Lunge (20s Each Side)
6) MB/BB Reaction Drill
7) TRX Rows *If there are more than 32 people have them do Band Rows
8) MB Explosive Push Press *throw as far as possible
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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I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
