San Carlos Boot Camp Fitness 8/1/12- Hot August 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. Supine Oblique Chops *Chop right to left *Similar to a MB sit up with a partner
2. Supine Bridge with Leg Hold (15s each side) *Toes up and flex feet *Keep hips up & level *Shoulder blades off ground
3. Supine Straight Leg Crunch Touch *Straight arms *Full ROM * Look at middle of thighs to reduce strain on neck *Flex feet
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. Back Lunges with One Arm Raise *Alt. sides *Opp. arm & leg *Hold for 2s *Extend arm straight up to lengthen body
2. Inchworm *Front & back *Hold plank for 2s **Shoulders back & down-Lock
3. Side Squats *Hinge from hip *Step to side while lowering into squat
*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. SB Bear Hug Kneeling Good Mornings *Squeeze shoulder blades *Hinge from hip *Proper lifting mechanics when lifting SB from floor
2. 3 Cone Agility Reaction Drill- Space 3 cones about 5 yards apart *One person in the group is the leader and calls out the cone to run to (1,2,3) *Running (not a lateral movment)
3. One Leg Squat into Bench/Mat/Step (4 sets each side) *Hinge from hip *Get as low as possible
4. TRX Muscle Up *Row- Triceps Ext *Shoulders back & down *End with squeeze of shoulder blades *Staggered stance
5. Jump Rope- Lateral Jump *Relax heels
6. Battle Rope- 1 Arm Wave (4 sets each side) *Staggered stance – Opp arm & leg
7. Spiderman Push-Up *Bring elbow to knee while going down into push-up *Shoulders back & down-Lock
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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