Fit Body Boot Camp Burlingame Fitness Trainer 3/10/16: Challenges Day 18 & 63-Core-Cardio Fat Attack

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

Phase 3: *Review WOD during Phase 2 and in 3 again as needed. Assign campers stations for the WOD below.

*Set Gym Boss or Interval App to: 50s work time, 10s rest, 8 sets

Alternate the following 6 exercises-two at a time for 50s each for 4 rounds and then go to next station (approx. 30s transition). Perform the speed ladder exercises as a group (can also use rings if not enough ladders). *Place the ladders in the middle of the room with core exercises around the perimeter. See the order below.

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

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

Station 1:

  1. MB Back to Back Kneeling Rotations (25s each side) *Taller campers feet are outside *Rotate from core *Extend arms to increase intensity *Head straight *Shoulders back & down *3B’s *Use a challenging weight for MB
  2. Cardio – Speed Ladder- Heels the height of a credit card

Station 2:

  1. Walking Crab (Forward & Back) *Maintain “M” position with butt 1 inch off ground *Walk forwards and back, with opposing arm and leg *Squeeze shoulder blades *Modify with stationery crab hold or Bridges *Shoulders back & down *2Bs *Turn hands to sides to reduce stress to wrists
  2. Cardio – Speed Ladder

Station 3:

  1. Glider Roll Out *Hands on gliders, arms straight, pushing into ground and hands under shoulders >  move forward from hips, keeping arms straight *3 B’s
  2. 2. Cardio – Speed Ladder

Station 4:

  1. MB 1 Leg V-Up (25s each side) *Engage 3B’s *Start with MB overhead and attempt to touch right foot >crunch up and flex up with straight leg >back to start > repeat *Maintain belly & bladder engagement with imprint of spine *Look down *Tongue on roof of mouth
  2. Cardio – Speed Ladder

Station 5:

  1. Swiss Ball Hip Extension Hip AB/AD *Hands under shoulders close to ball, extend upper back by pushing into ground > Lift thighs up (squeeze butt)–>open & close legs at top >  down > repeat
  2. Cardio – Speed Ladder

Station 6:

  1. TRX Side Plank (25s Each Side) TRX Side Plank Demo Video *Top foot in front of back foot *Head up, chest up, shoulders back & down *Squeeze shoulder blades- squeeze *Top hand on hip or extended in air > progress to rotation as tolerated *Modify with side plank
  2. Cardio – Speed Ladder

Ladder/Ring Drills (At halfway point lead in with different foot for most movements) *Keep heels relaxed:

Sets 1-2 as a group: Run Through- Hit each rung (Fwd) *Quick feet
Sets 3-4 as a group: Run Through- Skip one rung (Fwd) *Quick feet
Sets 5-6 as a group: Lateral Run (Two feet in each square) *Switch directions each time through ladder
Sets 7-8 as a group: Forward Two-Back Two (Moving laterally- Two feet in each square) *Switch directions each time through ladder *Direction determines lead foot-if going to the right, lead with right foot
Sets 9-10 as a group: Carioca (One foot in each square) *Switch directions each time through ladder
Sets 11-12 as a group: High Knee Skip (Two feet in each square)  *Toes up- drive ball of foot into ground
Sets 13-14 as a group: Icky Shuffle (In-In-Out)
Sets 15-16 as a group: Hop Scotch with 1 Foot In
Sets 17-18 as a group: Hop Scotch with 2 Feet In- Skip One Square

Circle Time-Cool Down Stretches: 5 min

Are you up for a challenge? Sign up for the 6-Week Boot Camp Body Transformation Challenge: 6-Week Body Transformation Challenge

Your friend & coach,


Fit Body Boot Camp is the only 30 minute group personal training program that’s fun, affordable, gives you fat loss results and challenges your body every time. Best of all, we guarantee you’ll be happy with the results or you get your money back.

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Attachments area
Preview YouTube video Diaphragmatic Breathing Part 1