Boot Camp Belmont Gym 7/17/14: Day #3 Summer Meltdown Partner Core – Cardio Workout

Boot Camp Belmont Gym 7/17/14: Day #3 Summer Meltdown Partner 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: Obstacle Course (3 min)

Phase 3: Review of WOD Below

*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.

Alternate the following 8 core-cardio exercises two at a time for 40s each in circuit for 4 rounds with 10s transition time.

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

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

1.     Partner Supine Lower Ab Curl or Straight Leg Pelvic Lift *Partners stabilize arms – keep elbows on ground *3B’s

2.     MB Partner Lateral Shuffle Drill  *Both partners move right to left approx. 5 yards  passing ball to each other *Instruct campers to get out of the corners quickly *Relax heels

3.     Partner Sit Up *Partners touch hands  at the top of sit-up *Keep tension on core by not going up all the way *Wide feet *Digg heels *3B’s

4.     Partner Mirror Drill (20s each as the leader) *Goal is to follow partner’s commands*2B’s
5.     Partner Push-Up Hold with Opp. Hand Push *Push into partner’s hand and hold for 3s  *Keep Core Tight *Lock Shoulders Back & Down *Butt Down *Wide feet *3B’s

6.    Partner 3 Cone Drill (20s each) *Partner 1 calls out-red-green -yellow and Partner 2 reacts and goes to each cone *Relaxed heels *3B’s 

7.     MB Kneeling Rotation (20s each side) *Facing each other *Extend arms as needed *Move from core *Shoulders back & down *3B’s

8.     Tennis Ball Reaction Drill *Both partners react to wherever ball is passed from partner *Keep feet moving at all times *Stay in athletic position *2B’s

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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