Boot Camp Burlingame Athletic Club 8/30/14- Skinny Jeans Solution Program Day 6: Saturday Core-Cardio Fun
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: None
Phase 3: *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.
*Set Gym Boss or Interval App to: 40s work time, 20s rest(transition time), 10 sets
Alternate the following 10 core-cardio exercises for 4 sets then move on to next two exercises. If ready before 20s do jumping jacks in place.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. TRX Pendulum Plank *In plank position, swing legs right to left *Keep hips up *3B’s *Tighten quads
2. Cardio/Core: MB Side Toss Against Wall (20s each side) *Change directions after 20s *Rotate from core *Hinge from hips *2B’s *Weight shift front to back *Rotate from core
3. Swiss Ball Crunch *Support back with ball *Get extension over ball *3B’s *Tongue on roof of mouth
4. Cardio: Jumping Jacks *Relax heels
5. Prisoner Cobra Hold (Hold for 40s) *Squeeze shoulder blades *Keep arms close to sides *Externally rotate shoulders
6. Core/Cardio: Rip Trainer Pitchfork (20s each side): http://www.youtube.com/watch?v=OdSnfxkqVSA *Hinge from hip *2B’s
7. Bosu Ball Kneeling MB Figure 8’s *Kneeling on Bosu, hold onto MB and make a figure 8 *3B’s *Monkey Bar Room
8. Cardio: X-Bike *Educate campers about gears (hard vs easy)- need a tough gear to stand. There should be a smooth circle when the gear is good, especially when standing. Seat height should allow for only a small bend in knees.
9. Ankle Band Side Step (Squat Position 20s and Straight Legs 20s) *Alt. sides *2B’s
10. Cardio: Cross-Country Skier with Gliders *Opp. arm & leg
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.
Try the 6 Week Transformation Program at Boot Camp Burlingame Athletic Club Only $154: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me onFacebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
