San Carlos Boot Camp Fitness 6/6/12- How You Done a TABATA Workout…Here is Your Chance!

San Carlos Boot Camp Fitness 6/6/12- How You Done a TABATA Workout…Here is Your Chance!

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.    Bridges with Alt. Straight Leg Raise *Get a stretch of the hamstrings- toes to nose *Keep hips level

2.    Mountain Climbers *Knees barely off ground

3.    Straight Leg Alt. Reaches *Reach right hand towards left foot–> relax s head touches and switch

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.    Forward Lunges

2.    Push-Ups

3.    Jumping Jacks *Relax Heels *Modify with Side Steps

*Set Gym Boss or Interval App to: 20s work time, 10s rest, 8 sets, 30s transition time after all 8 sets are complete

*This will be a tough TABATA session due to the hybrid nature of the movements- the goal was to find movements that take advatage of multiple joints to burn more calories and require a higher amount of motor skill. This will prepare campers for functional activities of daily living. 

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.    Plate Push Press *Lock shoulders

2.    10 Yard Lateral Shuffle with Sit-Up *At Each Cone, Hit The Floor, Perform a Sit Up and Get Up

3.    Split Squats with Band Wide Row *4 Sets on Each Side *Can do with a partner

4.    Swiss Ball/Glider 1 Leg Jack Knife *4 Sets on Each Side *Modify with Both Legs

5.    Squat with Hip Ab (Lift Leg To Side When Going Up) *Can add SB

6.    Jumping Pull-Up/Down-Up or TRX Row with Alt. Knee Up *With each row bring a knee up and alternate

7.    Jump Rope – Double Unders *Key is going up a little higher

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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