Fit Body Boot Camp San Mateo Fitness 1/23/16: Challenge Day 12 & 16-Saturday Medicine Ball Core – Cardio Workout!

Past workout: https://brienshamp.com/2013/10/24/weight-loss-foster-city-boot-camp-102413-medicine-ball-core-cardio-workout/

Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus 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 of WOD Below

*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to group WOD. They can get water at any time on their own.

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

Perform the following exercises with a partner for 40s in a circuit as a group. For those that don’t want to work with a partner they can throw ball against wall. Rest 10s between each exercise. Perform 4 rounds. Perform 1-2 minutes cardio after each round. Keep core engaged! Get campers to increase intensity if tolerated with heavier ball. Educate campers to have arms out in front of chest (not face) to receive the ball.

  1. MB Standing Chest Pass-First 20s-Stationary >>> Second 20s-Get the feet moving and each partner challenges the other-move the ball around *3B’s
  2. MB Standing Trunk Rotation (20s each side) *Partners are back to back *Keep arms straight and extended to increase challenge  *Challenge with heavier MB’s *3B’s *Look straight ahead
  3. MB Kneeling Slam *Slam ball into ground and catch on one bounce *MB should almost touch spine in between shoulder blades on eccentric phase > follow through *3B’s
  4. MB Russian Twist with Pass *Sit tall-on sit bones and lower to about 45 degrees *Legs off ground if tolerated *Move from core *Rotate right to left and pass to partner *2B’s
  5. MB Prone Superman Pass or Roll *Most willn not have mobility to pass *Superman position with arms at 45 degrees *Relax shoulders *Lock-Chest Up-Shoulders Back & Down *2B’s
  6. MB Prone Plank Push *On elbows  *Stay tight *Switch arms on the push *3B’s
  7. MB Sit Up Toss (40s each)  *One partner is standing moving feet to keep heart rate up -supine partner throws ball to standing partner *Avoid sitting all the way up-keep tension *Dig heels *3B’s
  8. Same as above

*1-2 minutes cardio after each round

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,

Brien

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Preview YouTube video Diaphragmatic Breathing Part 1