Fitness Workout Belmont Boot Camp 3/29/14: Saturday Partner Medicine Ball Core – Cardio Workout!

Fitness Workout Belmont Boot Camp 3/29/14: Saturday Partner Medicine Ball Core – Cardio Workout!

Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements

Phase 2: Review of WOD Below

Phase 3: Review of WOD Below

*Review WOD below during Phase 2 & 3 above. 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: 40s work time, 10s rest, 4 sets

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

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

Perform the following exercises with a partner for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Perform 2 minutes cardio after each round. Keep core engaged!

1.    MB Standing Chest Pass-First 20s-Stationary–> Second 20s-Get the feet moving and each partner challenges the other-move the ball around *3B’s

2.    MB Rotational Toss (20s each side) *Both partners facing each other *Partners toss ball right hip to right hip and switch after 20s *Rotate from core *Follow through *Hinge from hips *Keep arms straight *3B’s

3.    MB Kneeling & Standing Slam *Both partners start kneeling and slam ball into groundàpick up MB with good lifting mechanics and standà slamàrepeat kneeling and standing *MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *3B’s

4.    MB Seated Figure 8 with Pass *Sit tall-on sit bones and lower spine to about 45 degrees *Each partner takes MB and does a figure 8 and then passes the ball *Move from core  *2B’s

5.    MB Prone Superman Pass *Superman position with arms at 45 degrees *Relax shoulders *Lock-Chest Up-Shoulders Back & Down *2B’s

6.    MB Push-Up Hold Push *Corkscrew elbows *Stay tight *Switch arms on the push *3B’s

7.    MB Sit Up Toss (40s each)  *One partner is standing moving feet to keep heart rate up -supine partner throws ball to standing partner *Avoid sitting all the way up-keep tension *Dig heels *3B’s

*2 minutes cardio after each round

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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Your friend & coach,

Brien

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Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach

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