San Carlos Boot Camp Fitness 7/25/12- TABATA Fat Loss Training

 

 

 

1. Supine Jack Knife (15s each side) *Tongue on roof of mouth *3 B’s

2. Supine Bridge Hold with March *Keep hips up & level *Alt. March *Shoulder blades off ground

3. Prone Hip Extension *Lift legs off ground *Squeeze butt *Relax head into hands

 

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 Touch *Touch ground with each squat *Emphasize proper lifting mechanics *Hinge from hip *Retract shoulder blades

2. Bear Crawl *Shoulders back & down *Pg 58 *Lock shoulders back & down *Stay tight

3. Side Lunge *Pg 15 Raise *Get as low as possible *Alt sides *Hinge from hip 

 

1. SB/MB Prisoner Split Squats (20s each leg) *SB on shoulder if tolerated

2. MB Pick-Up Relay *Put 3-4 mb’s on ground –grab mb and replace with another *2 people can go in each line if there are two balls at the beginning

3. Reverse Lunge with MB/DB Overhead Raise *Alt Leg For Advanced *Lock shoulders back & down *3 B’s

4. Pull-Up Hang with Toes to Bar Curl *Modify with Supine Lower Ab Curl *RWC & Menlo – Do Jump Rope with High Knees

5. Spiderman Push-Up Long Jump *Long jump from bottom squat position *In push-up hold position step outside right hand with right foot–> step outside left hand with left foot–>feel stretch in squat and jump *Modify with Push-up Hold or Plank *Lock shoulders back & down *3 B’s

6. Fat Man Rows *TRX in RWC & Menlo *Tuck chin *Lock shoulders back & down

7. Groucho’s *Stay in sumo squat position

 

 

If you can’t see the video above go to: Boot Camp BLOG

 

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