Group Personal Training San Mateo Boot Camp 1/13/15: 2015 I Am A Priority Transformation Day 2: 7 Min Abs x 4 Core – Cardio Workout

Group Personal Training San Mateo Boot Camp 1/13/15:  2015 I Am A Priority Transformation Day 2:  7 Min Abs x 4 Core – Cardio Workout

Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphazie that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.

Floor Stretches (5 min)

Phase 2: Obstacle Course/Jog/Walk: 3 Min

Phase 3: Review of WOD Below- Review of 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

*Review WOD 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, 15s-20s rest, 4 sets, 30s transition

Perform the following core- cardio exercises in a circuit for 40s each with 15s transition for 4 rounds.*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles

1.    Pull Up Hang with Lower Ab Cork Screw (20s each side) *Flex hips with knees bent and circle clockwise up and around and reverse 20s later *Supine as needed *3B’s

2.    TRX T *Hold at end range for 2s *One foot forward *Lock shoulders back & down *3B’s *Use Bands as needed

3.    Swiss Ball Bridge with Leg Ext (hold 3-5s) *Keep hips up *Alt right & left leg ext. *3B’s

4.    Band Kneeling Trunk Rotation or Rip Trainer Rotation at Studio (20s each side) *Lock shoulders back & down*Move from core *3B’s *Rip trainer video:

5.    MB/SB (sandbag) Crunch with Reach *Hold at top for 2s *Finish with elbows to ears *Wide feet *Lock shoulders back & down *2B’s

6.    Prone Butt Pincher *Feet together-wide knees *Hold at top for 5s *Lift thighs as high as possible

7.    MB Kneeling Side Bend *MB on head *Side bend right to left *3B’s *Squeeze shoulder blades

*Perform 2 min cardio after each round above

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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