Boot Camp San Carlos Fitness Training 5/26/15: Get Your Flat Abs Core – Cardio Workout

Boot Camp San Carlos Fitness Training 5/26/15: Get Your Flat Abs Core – Cardio Workout

Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: 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 below during warm-up and assign campers stations for the WOD below. After warm-up boot campers immediately transition to WOD. They can get water at any time on their own.

*Set Gym Boss or Interval App to: 50s work time, 15s rest, 7 Sets

Core Workout: Perform 4 Sets of the following exercises in circuit for 50s. Rest approx. 15s after each set.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Lower Abdominal Curl with Pull Up Hang *3B’s *Modify with Supine Lower Ab Curl with MB/Roll Btw Heels & Hams *Perform in Monkey Bar Room at Studio

2.     Moving Beast *On all 4’s–> lift knees barely off ground and keep them off ground–>opp arm & leg crawl *Lock shoulders back & down *3B’s *Do wrist circles and stretch forearms in warm-up

3.     MB Bent Knee Combo Crunch *Both Legs *Keep Tuck *3B’s- avoid arch *MB starts overhead and touches foot

4.     Battle Ropes: Kneeling Overhand Grip Rotations*3B’s *Move from core- slam rope into ground

5.     TRX Hip Drop (25s each side) *3B’s – Keep tuck and hands overhead

6.     Standing Hip AD *Hold onto something *3 B’s *Stay tall and tight *Avoid the splits

7.     Ball Cobra (Hold for 50s) *2B’s *Thumbs up *Lock shoulders back & down *Squeeze shoulder blades *Look up to increase curve in neck (most tend to look down all day)

Obstacle Course: 1-2 Min after each round

Circle Time-Cool Down Stretches: 5 min

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Your friend & coach,