San Mateo Boot Camp Fitness 3/6/13- Try This Total Body TABATA and Burn Over 500 Calories!

San Mateo Boot Camp Fitness 3/6/13-  Try This Total Body TABATA and Burn Over 500 Calories!

3 Phase Warm-Up: 

Phase 1:  Foundation Mobility Training (5 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.     Plank *Keep plank-stay tight *Shoulders back & down-Lock and squeeze *Educate here about core stability *Head back *3B’s

2.     Prone Hip Ext *Squeeze butt & lift legs off ground *Hold squeeze for 4s at top *educate about #6

3.     Rocking Sit Ups *Start in sit up position with arms straight and overheadà perform sit up and chop through legsàrock backwards to start position and bring legs up to go back faster *The goal is to simulate the momentum needed for the deck squats *3B’s*educate about #2

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 *Squeeze butt at the top *Feet close *Get low *Hinge from hip * *Explode feet into ground to simulate strength needed for deck squats *educate about #2

2.     Push-Up Hold with Tuck Jump  *3 B’s *Educate how to lock for jack knife/push-up- elbows in, shoulders back & down *Bring both knees to chest and back to plank *educate about #5

3. Forward – Backwards Lunges with Opp. Arm Drive (15s Each Side)  *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge *Explode up *educate about #4

*Review WOD below during 2^nd round of Phase 2 & 3 above and assign campers stations for the WOD below. After 2^ndround 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

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. 3 Cone Lateral Weave Agility Drill *Stay Low *Quick Feet
2. Deck Squats *Raise Mats as Needed *Perform on 1 Leg to Make Harder *Keep feet close *Explode up *3B’s *Arms help the legs- keep arms straight
3. TRX One Arm Row (4 Sets Each Side)  *Lock Shoulders Back & Down *Squeeze shoulder blades and hold for 2s *3B’s
4. Forward – Backwards Lunges with Opp. Arm Drive (4 Sets Each Side)  *3 B’s *Slight Forward Lean Like a Sprinter’s Lunge *Explode up
5. Swiss Ball or Glider Jack Knife- Push-Up *Lock Shoulders Back & Down *Elbows In *Use glider at the park *Maintain plank *Keep head up *3B’s
6. Hyperextension *Squeeze Butt * Hold at top for 3 s
7. 2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg *Lead with hips as you backpedal and lean forwards to optimize speed *Drive arms

Circle Time-Cool Down Stretches: 5 min

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