Review past workout:https://brienshamp.com/2013/07/18/fitness-trainer-belmont-71813-core-cardio-fun/
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: Diaphragmatic Breathing Video. 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–> 5s hold–> 5s 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
*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phases 2
Phase 3: Core (Alternate the following movements for 60s with a 5s transition for 2 Sets (4 min)
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
- Side Lying Hip AD (RT Leg) *On side, bring bottom leg up & down *3B’s
- Side Lying Hip AD (LT Leg) *On side, bring bottom leg up & down *3B’s
Phase 4: Cardio (3 Min)
*Review WOD below during Phase 3 above & 4 as needed and assign campers stations for the WOD below. After review 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, 10s rest, 8 sets
Perform the following core-cardio exercises below two at a time until all 4 sets are complete. Perform for 40s each for 4 rounds with 10s transition time between exercises.
Group I: MB Wall Sit Up (just tap wall if not concrete) *Dig heels into ground *3B’s *Bring MB overhead to make harder *Tongue on roof & Swiss Ball Lateral Ball Roll *Keep Hips Up *Shift Weight Right to Left *For those who can shift weight laterally to bring ball to elbow *Keep shoulders and hips from dipping *3B’s
Group II: TRX T *Shoulders down & back *Squeeze Shoulder Blades *3B’s *Arms Straight *Use legs to help arms – one foot forward, one foot back & MB Figure 8’s with Bosu *Bring MB in 8 pattern through legs while sitting on Bosu *Lengthened spine *2B’s *Collar bones up 1″
Group III: Lower Ab Pelvic Lift with Straight Legs *Hands behind head or by sides *Lift Pelvis *Control Down *3B’s *Tongue on Roof of Mouth-Relax neck & APT Band Push & Rotate (20s each side): APT Band Push & Rotate Video *See movement at the 3:00 minute mark
Finish with more cardio if time (3-5 Min): Bring out tennis balls and do drills with a partner (semi circle, reaction, infield) *30s each
Circle Time-Cool Down Stretches: 5 min
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