Group Personal Training San Mateo Boot Camp 1/15/14: 2015 I Am A Priority Transformation Day 4: Partner 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). 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 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 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.
Alternate the following 8 core-cardio exercises two at a time for 40s each in circuit for 4 rounds with 10s transition time. *Organize 4 people per group
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Partner Supine Lower Ab Curl or Straight Leg Pelvic Lift *Lift pelvis straight up and try not to roll back *Encourage slow, controlled landing *Partners stabilize arms – keep elbows on ground *3B’s *Studio: Perform in monkey bar room
2. MB Triangle Pass & Follow Drill *Organize 4 people per group *Place 3 cones on ground and have one camper next to each cone with the 4th camper behind the another camper at cone 1àcamper 1 passes ball to camper 2 at cone 2 and stands near that coneà camper 2 passes ball to camper 3 at cone 3 and stands near that coneà camper 3 passes ball to camper 4 at cone 1 and stands in back of camper 1 at cone 1àrepeat *Pass ball chest height- can also hand ball off
3. Partner Sit Up *Partners touch hands at the top of sit-up *Keep tension on core by not going up all the way *Wide feet *Digg heels *3B’s
4. Partner Mirror Drill (20s each as the leader) *Goal is to follow partner’s commands*2B’s
5. Partner Push-Up Hold with Opp. Hand Push *Push into partner’s hand and hold for 3s *Keep Core Tight *Lock Shoulders Back & Down *Butt Down *Wide feet *3B’s
6. Partner 3 Cone Drill (20s each) *Partner 1 calls out-red-green -yellow and Partner 2 reacts and goes to each cone *Relaxed heels *3B’s
7. MB Kneeling Rotation (20s each side) *Facing each other *Extend arms as needed *Move from core *Shoulders back & down *3B’s *Challenge with heavier MBs as tolerated
8. Tennis Ball Reaction Drill *Both partners react to wherever ball is passed from partner *Keep feet moving at all times *Stay in athletic position *2B’s
Circle Time-Cool Down Stretches: 5 min
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Google +: Google +
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Carlos Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
See my daily blog here: https://brienshamp.com/blog
650-654-4604
