Group Fitness Trainer Burlingame Boot Camp 3/19/15: I Am A Priority Challenge T- 38 & Skinny Jean Program Day 18: 6 Minute Abs x4
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: Review WOD during phase 2 and 3 as needed. Assign campers stations for the WOD. After review boot campers immediately transition to WOD. They can get water at any time on their own.
CORE: Alternate the 12 exercises (6 Stations) two at a time for 4 Rounds for 40s in a circuit (rest 20 s in between)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- TRX Pendulum *Keep core tight and swing side to side *On hands or elbows *3B’s- keep hips up *Shoulders Back & Down http://www.youtube.com/watch?v=rN2PJttn6fM *Modify with Plank
- TRX T *One foot forward, one foot back *Keep arms straight *Shoulders Back & Down * Squeeze shoulder blades at top *Relax shoulders *3B’s
- Battle Ropes: In & Out Waves (Snakes) (20s) *Bring ropes in and out horizontally (20s) Side to Side Waves http://www.youtube.com/watch?v=18YTU-2Oz50&feature=related *2B’s
- MB Wall Sit-up *Start with MB at chest or overhead *3B’s- keep imprint of spine, especially when bringing ball overhead *wide fee- anchor heels into ground to engage hams *Tongue on roof of mouth *Look at abdomen
- MB Seated Figure 8’s- Seated on Bosu *2 B’s *Shoulders Back & Down *Sit tall *MB threads in between legs in 8 pattern as legs cycle back & forth *For those with back pain/tightness just hold knees while seated on BOSU with good posture- lengthened spine
- Standing Ropeflex Pull and Rotate: https://www.youtube.com/watch?v=4_z84Nms6zU *Stay close to rope and pull as fast as possible with good posture *Rotate from core *3B’s
*Walk/Jog/Cardio: 1 min after each round
Finish with Mirror Balance Drill (30s as the leader each x 2 Rounds) * Perform whatever movement you want on 1 leg and partner follows
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
