Group Fitness Training San Carlos Boot Camp 1/29/15: “ I Am A Priority Transformation” Challenge T-87 Days: Medicine Ball Core – Cardio Workout!
Phase 1: 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). 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.
Phase 2: Floor Stretches (5 min)
Phase 3: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 2 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder
1. Fwd & Back Bear: Move forward & back with opp. arm & leg slowly *Knees 1 inch off ground *Hands under shoulders, knees under hips *Push into ground with hands to extend spine- shoulders back & down *Feel lock *3B’s *Corkscrew elbows
2. Supine Prisoner Lower Abdominal Curl *Hands behind head with fingers laced- drive elbows into ground- modify by placing arms to sides of body *3B’s *Curl up pelvis *Shoulders relaxed
3. Prone Flutter Kicks *Legs straight
Phase 4: Review of WOD Below
*Review WOD below during Phase 2 & 3 above. After Phase 4 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
Perform the following exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Perform 1-2 minutes cardio after each round. Keep core engaged! Challenge campers with different size balls- avoid the lightest balls J
1. MB Kneeling Chest Pass: First 20s àSecond 20s: Each partner challenges the other-move the ball around *3B’s- Tuck *Wider knees to increase stability
2. MB Standing Side to Side Toss (20s each direction) *Both partners facing the same direction- switch after 20s *Keep arms straight and extended to increase challenge *Pass to partners hip (rt hip to rt hip & lt hip to lt hip) *2B’s *Rotate from core *Relaxed heels *Slight forward lean
3. MB Standing Semi Circle Drill (20s each doing a semi circle) *Other partner keeps feet moving *Hinge from hips *Slight forward lean with semi circle *2B’s *Relaxed heels
4. MB Standing Slam *Slam ball into ground *MB should almost touch spine in between shoulder blades on eccentric phase–> follow through *3B’s *Lighter balls as needed for those with shoulder issues
5. MB Standing Reaction Drill (alternate challenging each other by moving ball right to left, high & low) *Both partners keeps feet moving *Hinge from hips *2B’s
6. MB Push-Up Hold Push *Stay tight *Switch arms on the push *3B’s *Push into ground with hands to extend spine- shoulders back & down *Feel lock *3B’s *Corkscrew elbows
7. MB Sit Up Toss *Partners alternate sit up each rep *Avoid sitting all the way up-keep tension *Wide feet *Dig heels *3B’s *Bring MB overhead to make harder as tolerated
*1-2 minutes cardio after each round- Coach leads a different cardio move every 30s
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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