San Mateo Fitness Boot Camp 5/29/13- TABATA Kick A.. Workout‏

San Mateo Fitness Boot Camp 5/29/13-  TABATA Kick A.. Workout

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)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.    Crawling Plank *In plank position on elbows, crawl forwards & back *Opp. arm & leg *Legs straight *Educate about core here *3B’s

2. Prone Cobra Hold *Squeeze shoulder blades *Legs stay on ground *2B’s
3. Supine Single Leg Toe Touch Crunch (V-Ups with One Leg) *Alt Leg *Tongue on roof of mouth *Look at abdomen *Reach both hands towards foot *Keep Both Legs Straight *3B’s

Phase 3: Primal Movements (Perform the following movements for 30s in a circuit with a 5s transition for 1 Set) *Goal is blood flow, not max efforts

1.    Squats *Hinge from hips *Perform at moderate speed in warm-up *Educate about #1 below *2B’s

2.    Push-Ups In Downward Dog *On toes in downward dog position *Shoulders back & down *Elbows in *Educate about #7 below *3B’s

3.    Backwards Sprinter Lunge with Knee Drive (15s each side) *Educate about #3 below *3B’s

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

TABATA: Perform each exercise for 20s with 10 s rest for 8 sets total, one after the other

1. SB Handle Squat *Sb in one hand (4 sets holding weight on each side)  *Do your best to keep body from leaning towards the side with the weight *Hinge from hip 2B’s *Shoulders back & down
2. MB Liners- 4 Cones *Hold MB while doing liners *Stay low *Studio: Perform outside
3. Backwards Sprinter Lunge with Knee Drive (4 each side) *Stand on a elevated surface (mat)–> step back with left–>step forward  with left and drive knee up to sky–> repeat for 20s–>switch *Opp arm & leg *Bend forward with back flat *3B’s  *Studio: Perform outside- Use Tires/Steps
4. TRX Row *Shoulders back & down *Squeeze Shoulder Blades and Hold for 2s *Neutral Grip *3B’s
5. MB Wall Ball without the Wall *Throw ball in the air and catch *Go heavy with ball if tolerated *Get low with squat *Hinge from hip *2B’s
6. High Knee Run with Jump Rope *Land on ball of feet –toes up *3B’s
7. Handstand Push-Up *Lots of ways to modify *Shoulders back & down  http://www.youtube.com/watch?feature=player_detailpage&v=JGhdSLkf-8o *3B’s *Studio: Use step bench area or FM machines

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.