Boot Camp Belmont Fitness Training 6/13/15: Saturday Core – Cardio Workout‏

Boot Camp Belmont Fitness Training 6/13/15: Saturday Core – Cardio Workout

3 Phase Warm-Up: 

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 the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD. Assign campers stations for the WOD below. After Phase 3 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, 15s 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 Cardio Workout: Alternate the following 8 exercises two at a time for 4 rounds and then move on to next two movements. Perform for 40s each and rest for 15s between exercises.  

1.     Cardio: MB Partner Reaction Drill *Keep hands open and extend arms in front of chest *Partners pass ball and challenge each other *Relax heels *2B’s *Stay low

2.     Core: Supine Lower Abdominal Pelvic Lift  *Straight legs *Grab frame of x-bikes overhead to anchor upper body > attempt to bring heels to ceiling lifting pelvic up > control down> repeat   *Look at abdomen *Tongue on roof of mouth *3B’s *Studio: Perform in Monkey Bar Room

3.     Cardio: Fast Feet Run with Lateral Hurdle Jump *Fast run in place, driving arms to generate speed, visualize stepping over a hurdle > fast feet > go back other direction stepping over hurdle again > repeat

4.     Core/Supplemental: Battle Ropes: Triceps Kickbacks (20s) *Hinge from hip- keep flat back- keep elbows to sides & Jumping Jack with Rope (20s) * Heels barely off ground *Shoulders back & down

5.     Cardio: Bosu Side Steps: *Stay low in athletic position unlike video *Small steps right to left *Relax heels

6.     Core/Supplemental: TRX T (20s) &  TRX Biceps Curls (20s) *Lock shoulders *Squeeze and hold for 1 s *For T: Keep arms straight and do staggered stance

7.     Cardio: Standing Mountain Climbers *Reach with arms & Knees Up *Toes up on landing *3B’s

8.     Core: Swiss Ball: Leg Curls *Keep bridge if fitness allows- lower hips each time to make easier *3B’s

Circle Time-Cool Down Stretches: 5 min

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Your friend & coach,