Boot Camp Burlingame Personal Trainer 10/23/14: Holiday Transformation Day 18- Cardio-Cardio Workout!

Boot Camp Burlingame Personal Trainer 10/23/14: Holiday Transformation Day 18- Cardio-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: None

Phase 3: Obstacle course: 5 min

*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

Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 4 rounds before moving onto next station. Perform each exercise for 40s and rest for 10s between exercises.

I.

Lower Ab Curl w/ Pull Up Hang *Modify with supine lower ab curl – place mb btw heels and hams *3B’s

Swiss Ball Flutter Kick *Can use swiss ball- hands close to ball *Legs straight *Do your best to maintain stability (avoid letting the ball move) on ball *Toes to nose *2B’s *Keep chest up and shoulder back & down

II.

Band or Rip Trainer Standing Trunk Rotation (20s Each Side) *Arms straight *Shoulders back & down *Rotate from core *3B’s
Supine Combo Crunch *Alt sides *Lying on back with legs extended on ground with arms straight overhead–> flex right knee & hip to 90, crunch up  and attempt to touch right foot–>bring leg and arms down–>repeat on opp. side *Tongue on roof of mouth *Look at abdomen *Keep 3 B’s

III.

MB Kneeling Side Bend *Place ball on top of head *3B’s *Keep butt squeezed *Shoulder back & down – squeeze shoulder blades
MB Bosu Seated Figure 8’s *Sit on Bosu Ball –feel sit bones *Lengthen spine *Feet off ground to make harder *2B’s *Shoulder back & down *Rotate from core

IV. (You only need 1 Glider for the movements below

Glider Leg Curls *Hips up & level *3B’s *Modify by dropping hips each set or by doing 1 leg at a time

Glider Kneeling Roll Out *Keep 3 B’s *Move from hips *Shoulder back & down *Keep arms straight and push into ground

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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