San Carlos Boot Camp Fitness 7/18/12- COMPLETETABATA TRAINING 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. Supine Crunch with March *Alt kne up with march each time you crunch *Relax neck *Tounge on roof of mouth
2. Floor Dynamic Prone Cobra – Back & Shoulder Posture Exercise: *Relax shoulders
3. Seated Russian Twists * Lengthened spine * Cross feet to make easier *Rotate right to left and tap ground right to left
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 effort
1. Squats
2. Inchworm with Push-Up: *Shoulders back & down
3. Forward-Side Lunge with Arm Raise *Perform forward lunge and then side lunge *Use arms to extend up & back *Alt sides
*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.
- SB Front Hold Good Mornings: *Bear hug to make easier *Squeeze shoulder blades *Hinge from hips *Slight bend of knees *Keep elbows high *Modify ROM as needed or change to leg curl with ball *Can also perfrom kneeling
- Gliders Mountain Climbers *Keep upper traps relaxed *Shoulders back & down *Keep Butt Down *Knees barely off ground
- Prisoner Alternating Split Squat Jumps on Matt Time *No jumps for those that shouldn’t be jumping- squat only**3B’s *Shoulders Back & Down *Go as slow as needed *Form first *Raise matt to make easier
- TRX Chest Press *Keep Upper Traps Relaxed *Shoulders Back & Down *Extend elbows *Get Low and Do Quality Reps
- Matt Alternating Side Step *Stay Low
- Band Partner Row with Jump Squat *Jump Squat & Pull At Same Time *No jumps for those that shouldn’t be jumping- squat only*Keep Upper Traps Relaxed *Shoulders Back & Down
Group Relay MB Drill: 5-8 Sprints *Place 4 MB’s/SB’s in a line across floor about 5 yards apart. Line up 3 people behind ball #1- pick up ball and exchange with 2nd ball and repeat until all 4 MB’s have been replaced- high five partner and next person goes. Keep feet moving while resting. Create energy – get them to cheer on their team. *Use good lifting mechanics to pick up balls.
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
