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: http://www.youtube.com/watch?v=8-_NNCrrdus 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: http://www.youtube.com/watch?v=ohgaP1AasMM
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.
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
Your friend & coach,
Brien
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Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
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