Group Personal Training Burlingame Boot Camp 4/23/15: I Am A Priority Challenge T- 3: Cardio-Cardio Workout!
3 Phase Warm-Up:
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: Obstacle course: 5 min
*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
Core Workout: There are 4 stations of core exercises below with two exercises in each station. Alternate the two exercises in each station for 4 rounds before moving onto next station. Perform each exercise for 40s and rest for 10s between exercises.
Equalizer Lower Ab Curl *Use 2 equalizers and go into dip position holding at top, curl legs up *Keep equalizers close *Modify with supine lower ab curl – place mb btw heels and hams *3B’s
Swiss Ball Flutter Kick *Can use swiss ball- hands close to ball *Legs straight *Do your best to maintain stability (avoid letting the ball move) on ball *Toes to nose *2B’s *Keep chest up and shoulder back & down
Band or Rip Trainer Standing Trunk Rotation (20s Each Side) *Arms straight if possible *Weight shift and pivot *Shoulders back & down *Rotate from core *3B’s *Explain the importance of control here and how injury can happen – keep elastic side of rip low
Supine Combo Crunch *Alt sides *Lying on back with legs extended on ground with arms straight overhead–> flex right knee & hip to 90, crunch up and attempt to touch right foot–>bring leg and arms down–>repeat on opp. side *Tongue on roof of mouth *Look at abdomen *Keep 3 B’s – keep imprint of spine
MB Kneeling Side Bend *Place ball on top of head *3B’s *Keep butt squeezed *Shoulder back & down – squeeze shoulder blades
MB Bosu Seated Figure 8’s *Sit on Bosu Ball –feel sit bones *Lengthen spine *Feet off ground to make harder *2B’s *Shoulder back & down *Rotate from core
IV. (You only need 1 Glider for the movements below)
Glider Leg Curls *Hips up & level *3B’s *Modify by dropping hips each set or by doing 1 leg at a time
Glider Kneeling Roll Out *Keep 3 B’s *Move from hips *Shoulder back & down *Keep arms straight and push into ground
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,