Group Personal Training San Mateo Boot Camp 1/17/15: 2015 I Am A Priority Transformation Day 6: Saturday Medicine Ball Core – Cardio Workout!

Group Personal Training San Mateo Boot Camp 1/17/15:  2015 I Am A Priority Transformation Day 6: Saturday Medicine Ball 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). Emphasize 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 3: Review of WOD Below

*Review WOD below during Phase 2 & 3 above. 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, 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

Perform the following exercises with a partner for 40s in a circuit as a group. For those that don’t want to work with a partner they can throw ball against wall. Rest 10s between each exercise. Perform 4 rounds. Perform 2 minutes cardio after each round. Keep core engaged! Get campers to increase intensity if tolerated with heavier ball.

1.    MB Standing Chest Pass-First 20s-Stationary–> Second 20s-Get the feet moving and each partner challenges the other-move the ball around *3B’s

2.    MB Standing Trunk Rotation (20s each side) *Partners are back to back *Keep arms straight and extended to increase challenge  *Challenge with heavier MB’s *3B’s *Look straight ahead

3.    MB Kneeling Slam *Slam ball into ground and catch on one bounce *MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *3B’s

4.    MB Russian Twist with Pass *Sit tall-on sit bones and lower to about 45 degrees *Legs off ground if tolerated *Move from core *Rotate right to left and pass to partner *2B’s

5.    MB Prone Superman Pass or Roll *Most willn not have mobility to pass *Superman position with arms at 45 degrees *Relax shoulders *Lock-Chest Up-Shoulders Back & Down *2B’s

6.    MB Prone Plank Push *On elbows  *Stay tight *Switch arms on the push *3B’s

7.    MB Sit Up Toss (40s each)  *One partner is standing moving feet to keep heart rate up -supine partner throws ball to standing partner *Avoid sitting all the way up-keep tension *Dig heels *3B’s

*2 minutes cardio after each round (stay inside)

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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