Boot Camp: Week 4

Monday morning of week 4 started off with a heart pounding Tabata circuit. If you are not familiar with what Tabata is let me explain a bit about it. Based on reasearch conducted byJapanese scientist Izumi Tabata, Tabata is a specific form of workout pumped out in increments of time — 20 seconds on, 10 off - for four minutes and the trick to really benefiting from this work out is going all-out during those 20 seconds of work. This pattern is repeated a total of eight times, making one tabata round four minutes. The following was our Bootcamp Tabata circuit:

20 Seconds of work followed by 10 seconds of rest.

Tabata Stations:

Wall Sits With Ball Overhead
Plank on Ball
Jump Squats
Oblique’s
Hanging Abs Knees to Elbows
Jump Pull Ups
Burpees
Sprints leaning forward on bar heels to butt
Ab roller of death
Jump Rope

{tabata stations front and center ab roller of death!}

{Wall Sits With Ball Overhead}

{Sprints leaning forward on bar heels to butt}

 

Partner Style:

Wednesday mornings workout was partner style taking turns. Starting with 100 x's up and down the step and then 50 x's each of the following:

Step 100 x’s

Dead Lift
Overhead Lunges
Back Squat Press
Push Press
Superman
Sit Ups
Buddy Burpees
Stairs

As for Friday {as well as this past Monday morning...} I unfortunately missed bootcamp... and I think the following phrase sums it up:

He/she who fails to plan is planning to fail...  

I apologize for not having those 2 days to share with you... More next week starting with Wednesday 2/6.