San Carlos Boot Camp Fitness 9/26/12- Get FIT With This 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. Seated Russian Twists *Wide feet *Shoulders back & down- squeeze shoulder blades *With arms extended rotate torso right to left *Lift feet off ground as tolerated
2. Plank with Alt Hip Extension *Shoulders back & down- squeeze shoulder blades *3 B’s *Lift lef off ground and squeeze butt for 5s-alt legs *Keep head in allignment with spine *Educate here about core stability
3. Supine Side Oblique Crunches (15s each side) *Lying supine, rotate knees to right and crunch straight up-switch after 15s *Hands in back of head to make more intense *Keep chin tucked and tongue on roof of mouth
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. Back Lunges *Front loaded posititon to simulate step-ups *Alternate sides *3 B’s *Shoulders back & down- squeeze shoulder blades *Move from center
2. Push-Ups *Shoulders back & down *Elbows in *3 B’s
3. One Leg Squats (15 s each side) *Get low with butt *Hinge from hips
*Review WOD below during 2nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2nd round of Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
*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
- Sandbag Front Loaded Step-Ups (4 sets leading with each leg) *Shoulders back & down- squeeze shoulder blades *Explode up *Feel the whole foot and keep front foot on the step for all 20s
- 5 Yard Lateral Shuffle Drill *Stay low and be in control of body as ankle injury can result easily with those that try to go beyond their means *Keep feet from crossing *Try to touch as many cones as possible in 20s *Patners face each other
- Dive Bomber Push-Up *Elbows In *Lock *Shoulders back & down http://www.youtube.com/watch?v=66-v0AaANHk *Similar to a cobra and downward dog combo
- Pull-Ups or Monkey Bar Simulation *Attempt to hang onto bar and move forward & back for 20s or TRX Row *Shoulders back & down
- Battle Ropes- Double Wave with Squat *Shoulders back & down *Hinge from hip *Extend arms *Elbows in
- Prisoner Elevated Split Squat (4 sets each side) *Elevate back leg *Shoulders back & down- squeeze shoulder blades *Explode up
- Jump Rope-Double Unders *Modify as needed *Toes up
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
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