San Carlos Boot Camp Fitness 6/27/12- Week 2: 21 Day Bikini 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. Quadruped (Pg. 40) *Opp. Arm & leg *Alt. each side each rep *Lock shoulders back & down *2 B’s *Attempt to push them over to make sure they are locked
2. Toe Touches (Pg. 43) *Straight legs *Toes to nose *Reach to feet *Tongue on roof of mouth *Look at middle of thighs, not feet *Full ROM
3. Seated Side Punches (Pg. 42) *Sit down on the floor. Sit up tall using your abs to maintain good posture. Position legs about a 45 degree angle in front of you. Keep your abs contracted and rotate to the right and punch (jab) and rotate to the left punch (jab). Keep your glutes and legs flat on the floor and move fast from side-to-side.
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. Walking Lunges with Hands in Ready Position (In front of chest like catching a ball)
2. Bear Crawl- Fwd & Back
3. High Knees (15s)à High Knee Skips (15s) *Toes up-land on ball of foot *Focus on foot drive
*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. Approx. 30s rest in between exercises.
1. Sprints *Can sprint with SB to increase intensity
2. Plate Traditional One Arm Row *4 Sets Each Side *Hips Back *Chest Up *Squeeze *Keep Core Tight *Hand and Knee on Matt/Bench While Other Performs Row-Switch Each Set
3. TRX Push-Up/Chest Press *Feet/Hands in Straps *Feet in Straps only for advanced campers *Regular push-ups or push-up hold as needed *Engage core
4. Floor Jacks (Pg 52) *Stand up straight and tighten your abs. Jump your legs out like a jumping jack and raise arms out to the side and over the top of your head (finger tips hit). As you come back down, bring your feet together, bend down and touch the floor. Immediately jump out again and repeat.
5. MB Wall Ball *Get Low
6. Jump Rope with High Knees
7. Walking Low Lunges *Visualize a low ceiling *Stay low but stay tall *Hands in ready position (In front of chest like catching a ball)
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.
Try 3 Sessions of San Carlos Boot Camp Fitness for Only $29: www.BootCampRedwoodCity.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, Redwood City Boot Camp, Personal Training & Nutrition
**************************************************************************
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.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
650-654-4604
