Group Personal Training San Carlos Boot Camp 12/23/14: Core – Cardio Circuit

Group Personal Training San Carlos Boot Camp 12/23/14: Core – Cardio Circuit

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 WOD below

Phase 3: None

*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: 1 min work time, 0 rest, 3 sets, 30s transition

Perform the following 4 stations in a circuit. Do station 1 for 3 min–>station 2 for 3 min, etc. Repeat for 3 Circuits.  Rest approx. 30s in between stations for set up. This should take 36 minutes.

Notice there is no rest time in between exercises for II & IV. Just call out each minute and campers transition in stations II & IV. Get them to transition as quickly as they can, so keep equipment close.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles

I. Cardio: Walk/Jog- 3 min *Stay aerobic

II. CORE: 1 Min/Exercise *No transition time

a. Supine Jack Knife- 30s each side *Right knee and hip flexed at 90à Crunch up for 30s *Repeat on other side *3B’s *Tongue on roof of mouth *Hands off to side of head *Lower legs to increase intensity

b. Side Plank Hip Drop (30s each side) *3B’s **Shoulders back & down

c. Supine Prisoner Lower Abdominal with Foam Roll Btw Knees * Keep heels close to butt- bring knees towards shoulders *3B’s

III. Cardio: Group Cardio Follow the Leader *Member of group leads the movement every 30s *Stay aerobic *Relax heels

IV. CORE: 1 Min/Exercise

a. MB Partner Superman *Pass or roll MB to partner  *Legs straight *Lift chest & legs *Shoulders back & down *2B’s

b. MB Partner Kneeling Side Rotations – 30s each side *Partners facing same direction *3B’s *Rotate from core *Increase speed or weight of ball as tolerated

c. MB Partner Sit-Up Toss *Throw from chest or overhead *3B’s *Tongue on roof of mouth *Both partners are supine

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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