San Carlos Boot Camp Fitness 11/14/12- 16 Day Sexy Slim Down TABATA Workout‏

Similar Workout: https://brienshamp.com/2012/04/23/boot-camp-fitness-san-carlos-41812-tabata-high-intensity-workout/

San Carlos Boot Camp Fitness 11/14/12-  16 Day Sexy Slim Down TABATA Workout

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.    Crawling Plank *In plank position on elbows, crawl forwards & back *Opp. arm & leg *Educate about core here

2. Prone Cobra Hold *Squeeze shoulder blades *Legs stay on ground
3. Supine Single Leg Toe Touch Crunch (V-Ups with One Leg) *Alt Leg *Tongue on roof of mouth *Touch both hands to foot *Keep Both Legs Straight

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 *Educate about #1 below

2.    Push-Ups In Downward Dog *On toes in downward dog position *Shoulders back & down *Elbows in *Educate about #6 below

3.    Backwards Sprinter Lunge with Knee Drive (15s each side) *Educate about #3 below

*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. Plate Handle Squat *SB/Plate in one hand (4 sets holding weight on each side) *Stand on raised surface and attempt to squat lower as tolerated *Do your best to keep body from leaning towards the side with the weight
2. MB/SB Liners- 4 Cones *Hold MB or Sb while doing liners *Stay low
3. Backwards Sprinter Lunge with Knee Drive (4 each side) *RT front foot elevated on matt–> step back with left–>step forward  with left and drive knee up to sky–> repeat for 20s–>switch *Opp arm & leg *Bend forward with back flat
4. TRX Row *Squeeze Shoulder Blades and Hold for 2s *Neutral Grip
5. High Knee Run with Jump Rope *Land on ball of feet –toes up
6. Handstand Push-Up *Lots of ways to modify *Shoulders back & down  http://www.youtube.com/watch?feature=player_detailpage&v=JGhdSLkf-8o

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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