San Carlos Boot Camp Fitness 6/13/12- 4 Minute Fat Loss TABATA Workout x 7
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. Inchworm *Educate about foundation *Lock
2. Prone Cobra
3. V-Ups: *3 B’s *Higher with legs is easier *Bend knees for modification
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. Backwards Lunges with Arm Raise
2. Hindu Push-Ups:
3. Sumo Squats
*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, complete 1 exercise for 8 sets and move to the next one
1. Square Drill-Fwd, Shuffle, Back, Shuffle *Short distance for cones
2. Plate/DB Wide Good Mornings *Wide Feet *Bend from hip-flat back *Butt out * 2 B’s *Plate at chest, forehead or behind head
3. Pitt Crawl or Glider Crawl *Feet on gliders – legs straight *Stay Low *Butt down *Stomach on ground
4. Push-Up/Pull-Up Combo *Similar to a Burpee or TRX Chest Press/TRX Wide Rows (4 Sets Each)*Menlo Park/Redwood City
5. Sprint Holding Sandbag/MB
6. Split Squat with Band Biceps Curl (4 Sets Each)*Hold Band with Front Foot
7. Side Side on Bosu/Matt *Stay Low
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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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
