Fit Body Boot Camp San Mateo Personal Training 11/12/15: Holiday Transformation Challenge Day 39: Medicine Ball 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: Walk/Jog- 5 min *Stay aerobic

*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 sets

MB Partner Core Work: Perform the following exercises for 40s each for 4 sets *Challenge with heavier ball and faster speeds if tolerated


*Can use a light ball or use the wall to modify. For those who don’t want to partner like guys if there is not a good partner – use wall

*Keep hands open and arms extended in front of chest ready to catch ball


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

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

1.     MB Chest Pass – Warm-Up Only *3B’s *Feel feet-foundation of movement

2.     MB Over-Under Handoff  (20s overhead/20s between legs) *Back to back with partner *Taller partner brings ball overhead and shorter grabs ball–>shorter partner squats at same time as taller partner and hands off the ball through the legs of both–>repeat for 20s and repeat with shorter partner bring ball up *Work on getting the hips down *Hinge from hips – Flat Back *Challenge with heavier ball/weight and faster speeds if tolerated

3.     MB Standing Side to Side Rotation Pass (20s each side) *Partners facing sideways *3B’s *Move from center *Arms extended *Weight shift* Challenge with heavier ball/weight and faster speeds if tolerated

4.     MB Semi Circle (20s each) *One partner is stationary and the other is moving in semi circle. *Relaxed heels

5.     MB Slam *Slam into mat *3B’s *Follow through

6.     MB Reaction *Each partner reacts to the ball *Athletic position*Relaxed heels *3B’s *Relax heels

7.     MB Plank Roll  *3 B’s *On elbows or hands–>roll ball *Goal is to not rotate hips *Widen feet to make easier

8.     MB Sit Up—>Partner does a semi circle (40s  each) *2B’s *Tongue on roof of mouth *Wide feet *Dig heels into ground

9.     MB Indian (According to Shannon this is not politically correct so call it whatever you want J ) fighting *3B’s *Start with both partners ear to ear *Wrist on top of ball directly under shoulder *Goal is to get the ball through partners legs *Wide feet

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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