San Carlos Boot Camp Fitness 10/10/12- 75 Day Holiday Transformation Day 3: Combo TABATA Fat Loss Program

San Carlos Boot Camp Fitness 10/10/12- 75 Day Holiday Transformation Day 3: Combo TABATA Fat Loss Program

3 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (2 Min)

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 12 total sets for Phases 2 & 3

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

1.     Prone Sit-Ups *Dig heels *Wide feet *Finish with elbows to thighs *Avoid pulling on neck

2.     Table Bridge on Hands *Hold for 2s *Keep hips level and bring hips as high as tolerated *Get a good stretch with chest/shoulders *Adjust direction of hands to increase or decrease stretch to chest/shoulders

3.     Prone Sea Turtles *Hold 2s *Shoulders back & down- squeeze shoulder blades *Finish with thumbs to thighs

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.    Side Lunge with Arm Raise*Slight forward lean *3B’s *Alt. legs *Get lower with each rep * Get a good stretch with lats

2.     Hindu Push-Ups *Shoulders back & down *Elbows in *3B’s

3.     Squats  *Educate here about keeping shoulders back & down & squeezing shoulder blades *Hinge from hips *Perform at moderate speed in warm-up and slow speed during WOD

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^nd 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, 16 sets, 30s transition time after all 16 sets are complete

TABATA: Perform each Tabata Combo for 16 sets before moving on (4 minutes each exercise-8 minutes each station). Tabata #4 is to be performed as a group for 8 sets only.

 For example in #1: 20 seconds of squats, 10 sec rest, 20 sec mat jumps, 10 sec rest, 20 sec squats, 10 sec rest, 20 sec mat jumps, and so on until you reach 4 minutes of each exercise (8 sets of each.) ALLOW approximately 1 min rest after each numbered Tabata (depending on group).

·       Tabata #1: Sandbag Shoulder Squats (4 sets with SB on each side) http://www.youtube.com/watch?v=rbY3SZs-t8E *Shoulders back & down *Squeeze shoulder blades *Keeps hips from deviating and get as low as tolerated *Hold 2s at bottom *Hinge from hips & Mat Jumps *Start with hands up and finish with them up *Hinge from hips *Loadàexplode *Step ups as needed

·       Tabata #2 4 Cone Cross-Over Agility Drill *http://www.youtube.com/watch?v=TnKbUMnidU8 *2 people per set of cones *Stay low *Lead with hips with backpedal & Plate/DB Dynamic Reverse Wood Chops (4 each side) *Key is to rotate from core

·       TABATA #3 Fat Man Wide Rows *Get low *Hips up *Mix up grips *Shoulders back & down *Squeeze shoulder blades and hold for 2s & High Knees Down-Up Push-Up *Perform 2 high knee runs on each sideà go down to pushup position and perform push-upà repeat *Goal is to explode up *No push-ups for those with shoulder issues- just plank as needed.

·       Tabata #4 Perform last TABATA as a group: Side Step with Opposite Hand to Foot Touch *Stay low in squat position *Lock shoulders back & down *Goal is speed- bring the energy

Circle Time-Cool Down Stretches: 5 min

If you can’t see the video above go to: Boot Camp BLOG

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