Fit Body Boot Camp San Mateo Personal Training 1/9/16: Body Weight 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 workout of the day to the group.

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

Core Workout: Line Campers up in rows at Studio when over 20. Perform the following exercises in a group circuit for 40s. Rest approx. 30s after each round and perform 4 rounds. Bring the energy. Music turned up


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

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

  1. Suicide Push-Ups (Plank with Hand-Hand-Elbow-Elbow) (20s leading with each hand) *Hand should go under shoulder for best angle *3B’s *Knees off ground for the advanced *Shoulders Back & Down
  2. Prone Butt Pincher with Hip AD/AB *Lift thighs > Hip AD hold for 2s > Hip AB > Down > Repeat *2B’s *Wide knees *Bottoms of feet together
  3. Supine Lower Abdominal Corkscrew (20s legs go clockwise & 20s legs go counter-clockwise)  *3B’s *Crunch up to increase intensity *Look down *Lower legs to make harder *Modify with lower ab curl
  4. Supine Bridge with Opp. Arm & Leg (20s Hold Each Side ) *Toes Up *3B’s *Knees together *Keep hips up and level *Shoulder blades off the ground
  5. Supine 1 Leg V-Up *Alt. Leg each rep *Tounge on roof of mouth *3B’s *Look at abdomen *MB to increase intensity
  6. Supine Trunk Rotation Hold with Leg Extension *Rotate knees right to left *Attempt to extend legs when in rotation to one side for 2-5 s *3B’s
  7. Side Plank Hip Drop on Hand (20s each side) *Lock *3B’s *Shoulders Back & Down *Squeeze shoulder blades *Look straight *Modify with elbow
  8. Lateral Ape:  (20s each side) *Sit in full squat–>reach with straight arms and jump to side* *Sit back into heels after each jump 2B’s * Lock shoulders back & down

Circle Time-Cool Down Stretches: 5 min

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Preview YouTube video Diaphragmatic Breathing Part 1

Preview YouTube video Side Travelling Ape Walk Exercise