Group Fitness Training Burlingame Boot Camp 2/19/15: “ I Am A Priority Transformation” Challenge T- 66 Days: Speed, Agility & Core 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) *Work on forearm/wrist mobility
Phase 3: None
*Review WOD during Phase 2 and 3 as needed.
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 8 sets
Alternate the following 8 exercises two at a time for 50s each for 4 rounds and then go to next station (approx.. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). See the order below.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Station 1:
1. Plate/DB Standing Side Bend (25 s each side) *Lock Shoulders Back & Down * Squeeze shoulder blades *Keep 3B’s *Studio: Monkey Bar Room
2. Group Cardio- Speed Ladder
Station 2:
1. Rip Trainer Standing Horizontal Trunk Rotations (25s each side) *Back hand palm up, front hand palm down *Weight shift back leg to front leg with movement *Lock Shoulders Back & Down *Pivot back foot *Move from core
2. Group Cardio- Speed Ladder
Station 3:
1. MB Supine Partner Sit Up Toss *2 B’s *Both partners supine *Dig heels
2. Group Cardio – Speed Ladder
Station 4:
1. Stationary Side Step with Band-Straight Legs *3 B’s *Lock Shoulders Back & Down
2. Group Cardio – Speed Ladder
Station 5:
1. Swiss Ball Lower Abdominal March *Walk back to create tension in abs-back supported by ball *Elbows to Ears *Sit up to create tension in abs *Tuck chin *Tongue on roof of mouth
2. Group Cardio- Speed Ladder
Station 6
1. Glider Right-Left Roll-Out *Move from hips and reach to right–> back to start–>reach to left *Lock *Shoulders Back & Down *3B’s & Leg Curls (25s each) *Keep hips up *Drive heels into ground
2. Cardio- Speed Ladder
Ladder/Ring Drills (At halfway point lead in with different foot):
Sets 1-3 as a group: In-In-Out-Out (Fwd)
Sets 4-6 as a group: In-In-Out-Out (Fwd-Skip One)
Sets 7-9 as a group: In-In-Out-Out (Back)
Sets 10-12 as a group: Wide Skip *Toes up- drive ball of foot into ground
Sets 13-15 as a group: Hop Scotch
Sets 16-18 as a group: Hop Scotch with 1 Foot In
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge. Sign up for the 2015 “I Am A Priority Transformation Challenge” : https://brienshamp.com/programs/transformation-challenge/
