Boot Camp Burlingame Health Club Group Training 10/15/15: Holiday Transformation Challenge Day 11: 30 Minute Core – Cardio Workout

Past 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 above.  Assign groups here also. After cardio immediately transition to WOD stations. 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

There are 4 stations with two exercises each- alternate the two exercises per station for 40s for 4 rounds before moving to the next station. 15s transition. Perform 4 rounds. 


a.    Ring/Cones Drills-3 Cone Lateral Slalom: Move forwards & backwards in & out of cones or rings while going laterally- perform figure 8 *2 people can work in same set of cones- adds a fun awareness  challenge *Avoid letting feet cross *Athletic position *Relax heels *Hinge from hip

b.    MB Kneeling Reverse Wood Chops into Wall (20s each side) *Low to high-knee to shoulder movement *Throw ball against wall *Keep back flat *Hinge from hip *2B’s *Rotate from core *Arms straight to make harder


a.    MB Horizontal Figure 8’s Kneeling on Bosu *Hold MB and perform 8 pattern in front of  chest *Relax shoulders *Extend arms and legs to make harder *Shoulders back & down *Squeeze shoulder blades *3B’s

b.    TRX Side Lying Groin Hold (20s each side) *Place top foot into TRX cradle *Place bottom leg on top of other or to modify place on ground ankle *Top hand on hip *Shoulders back & down *Squeeze shoulder blades *Head back *3B’s


a.    Battle Ropes: Reverse Flys (T)  (20s) and Alt. Wave (20s) *Hinge from hip *2B’s

b.    Side Lying Leg Raise-Straight legs (20s each side) *Band around ankles to make harder *3B’s *Toes to nose


a.    Lower Ab with Vertical Straight Leg Raise *Anchor arms overhead and grab xbike frame*Extend legs up in air–> Lift pelvis–> Control Down  *Attempt to touch heels to sky *3B’s *Toes  to nose *Studio: Monkey Bar Room

b.    Glider Polar Bear Crawl *Opp. Arm & Leg  *Keep core super tight- 3B’s

More cardio if time permits

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,


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