Fit Body Boot Camp San Mateo Health Club 12/19/15: Core – Cardio Recovery 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 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, 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

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 (15s) between exercises.

  1. Prisoner Lower Ab March with Swiss Ball  *Lower back supported by ball – crunch up – walk back to make harder *Bring knees up and down *Do your best to maintain stability *3B’s *Shoulders back & down
  2. Swiss Ball Supine Bridge with Leg Raise (Alt. Legs) *Feet on Ball  *Straight legs *3B’s *Keep hips level
  3. APT Bands: Resisted Lateral Shuffle (20s each side) *Athletic position *Be in control
  4. APT Bands: Resisted Forward-Backwards Jog *Athletic position *Resistance is applied at waist under belly  *Be in control
  5. Battle Ropes: Kneeling Figure 8’s  *Bring rope horizontally in 8 pattern *Shoulders back & down
  6. Battle Ropes: Kneeling Double Waves  *Shoulders back & down *2B’s
  7. TRX T ( Hold 2s) *One foot forward one foot back to help with movement as needed *Shoulders back & down *Squeeze shoulder blades *3B’s
  8. TRX Biceps Curls *Shoulders back & down *3B’s
  9. NRG Ball Seated Russian Twist *Make sure stick is on tight  *NRG Ball and rotate right to left *2B’s *Shoulders back & down *Move from core *Feet off ground *Grab knees to chest if back hurts
  10. NRG Ball Supine Chop *Make sure stick is on tight  *Alt. right to left  *3B’s *Tongue on roof of mouth *Look at abdomen
  11. Glider Standing Hip Ab/Ad *Hold onto Ropeflex *3B’s *Modify with Jumping Jacks
  12. Glider Roll Out *3B’s-stay tight *Press into ground with straight arms *Move from hip

Circle Time-Cool Down Stretches: 5 min

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Preview YouTube video Diaphragmatic Breathing Part 1