San Carlos Boot Camp Fitness 10/31/12- Have Some Halloween Fun with This TABATA

San Carlos Boot Camp Fitness 10/31/12-  Have Some Halloween Fun with This TABATA

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.     Spiderman Plank *In plank position on elbows, bring knee to elbow and hold for 2s *Alt. sides *Educate about core here

2.     Side Lying Groin Plank (LT LEG)  *Remove bottom leg so weight of body is on top leg and elbow *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine

3.     Side Lying Groin Plank (RT LEG)  *Remove bottom leg so weight of body is on top leg and elbow *Shoulders back & down- squeeze shoulder blades *3 B’s  *Keep head in alignment with spine

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 *Hinge from hips *Perform at moderate speed in warm-up

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

3.     Standing Vertical Wood Chops *Simulate MB Slams

*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, 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 Lunge with MB/SB On Shoulder *Switch MB/SB after each set

2.     Plate Floor Press *Lock shoulders back & down-when done correctly back should arch-we are not worried about the back-this saves the shoulders)

3.     2 Cone Lateral Shuffle Drill *Stay Low *Compete with partner in front of you for the most cones

4.     Glider Spiderman Push-Up Hold *Feet on top of Gliders *Glide knee to elbow and hold for 2s *Keep Butt Down *Lock Shoulders Back & Down *No push-up

5.     Mat Jumps *Start with Arms Overhead and Finish Overhead *Modify with Squats *Drive Feet Into Ground

6.     Band Seated Row  *Elbows In *Sit Tall * Move From the Hip Forward & Back w/ Row * Squeeze Shoulder Blades – Hold for 3s

7.     MB Total Body Slams

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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