Boot Camp San Carlos Fitness Training 5/28/15: Core – Cardio 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: *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: 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
Alternate the following core/cardio movements two at a time for 4 sets each. After 4 sets each move on to the next two movements. Perform each core exercise for 40s. There should be a quick transition (10s) between exercises.
1. Bosu Seated MB Figure 8’s *Sit on sit bones with good posture on round part of the Bosu *Weave MB in between legs in 8 pattern *2B’s *Shoulders back & down
2. Bosu Kneeling Figure 8’s *Kneel with good posture on round part of the Bosu *Weave MB chest height in 8 pattern *Close eyes or bring knees together to make harder *3B’s *Shoulders back & down
3. Battle Ropes: Double Waves (20s) Reverse Flys (20s)*Shoulders back & down *Relax shoulders *2 B’s *Hinge from hips
4. Battle Ropes: Big Arm Circles-Backwards (20s) & Triceps Kickbacks (20s) *Hinge from hips *Relax shoulders *Shoulders back & down *2 B’s
5. TRX Side Plank (RT) : https://www.youtube.com/watch?v=TnvJNyeq3pM *Place top hand on hip and squeeze shoulder blades *Shoulders back & down *3 B’s *Keep hips square *Modify without TRX
6. TRX Side Plank (LT) : https://www.youtube.com/watch?v=TnvJNyeq3pM *Place top hand on hip and squeeze shoulder blades *Shoulders back & down *3 B’s *Keep hips square *Modify without TRX
7. MB Standing Wall Shoulder Put (RT Side) *Start MB in line with right shoulder à movement starts at ankleàkneeàhipà coreàarmsàput ballà repeat *3B’s *Shoulders back & down *Foot pivots
8. MB Standing Wall Shoulder Put (LT Side) *Start MB in line with right shoulder à movement starts at ankleàkneeàhipà coreàarmsàput ballà repeat *3B’s *Shoulders back & down *Foot pivots
9. Glider Mountain Climbers *Lock shoulders back & down *3B’s *Knees barely off ground
10. Glider Leg Curls *Keep bridge up if able *Lower and raise hips to make easier *3B’s *Press hands into ground to assist with movement
11. Rip Trainer Striker Row (LT Side): https://www.youtube.com/watch?v=eKHqXKn7TR4 *3B’s *Shoulders back & down
12. Rip Trainer Rip Trainer Striker Row (RT Side): https://www.youtube.com/watch?v=eKHqXKn7TR4 *3B’s *Shoulders back & down
Circle Time-Cool Down Stretches: 5 min
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Your friend & coach,
Brien
