San Mateo Boot Camp 1/23/13- Lose the Belly Fat with this TABATA Workout!

San Mateo Boot Camp 1/23/13-  Lose the Belly Fat 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.       Quadruped (Pg. 40) *Opp. Arm & leg *Alt. each side each rep *Lock shoulders back & down *2 B’s *Attempt to push campers over to make sure they are locked

2.       Toe Touches (Pg. 43) *Straight legs *Toes to nose *Reach to feet *Tongue on roof of mouth *Look at middle of thighs, not feet *Full ROM

3.       Seated Side Punches (Pg. 42) *Sit down on the floor. Sit up tall using your abs to maintain good posture. Position legs about a 45 degree angle in front of you. Keep your abs contracted and rotate to the right and punch (jab) and rotate to the left punch (jab). Keep your glutes and legs flat on the floor and move fast from side-to-side.

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets *Goal is blood flow, not max efforts

1.     Squats Press *2B’s *Hinge from hips *Educate about #5 in wod

2.     Push-Ups *Shoulders down & back *Elbows in *Educate about #3 in wod

3.     Walking Lunges with Hands in Ready Position (In front of chest like catching a ball) *Alt. sides *3 B’s *Educate  about #7 in wod

*Review WOD below during Phase 2 & 3 above and assign campers stations for the WOD below. After 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, 6 sets, 30s transition time after all 6 sets are complete

Perform each exercise for 20s with 10 s rest for 6 sets total, complete 1 exercise for 8 sets and move to the next one. Do all 8 sets before moving to next station.

1.     Sprints *Can sprint with SB to increase intensity

2.     Plate/DB Traditional One Arm Row  *4 Sets Each Side *Hips Back *Chest Up *Squeeze shoulder blades and hold for 2 s at end range *Elbow/foreardm close to torso during oull *Keep Core Tight *Hand and Knee on Matt/Bench While Other Performs Row-Switch Each Set

3.     TRX Push-Up/Chest Press *Feet/Hands in Straps *Feet in Straps only for advanced campers *Regular push-ups or push-up hold as needed *Engage core

4.     Squat Jacks (Pg 52) *Stand up straight and tighten your abs. Jump your legs out like a jumping jack and raise arms out to the side and over the top of your head (finger tips hit). As you come back down, bring your feet together, squat and touch the floor. Immediately jump out again and repeat.

5.     MB Wall Ball *Get to 90 degrees if possible and hit target *If there are no concrete walls do not throw ball against the wall *Can do this with partner if there is no wall *Key is to explode-give it your all

6.     Jump Rope with High Knees

7.     Walking Low Lunges *Visualize a low ceiling *Stay low but stay tall *Hands in ready position (In front of chest like catching a ball) *This is an advanced exercise- start with regular walking lunges until skill improves

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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