Boot Camp Fitness San Carlos 4/16/13- Body-weight Travel Core – Cardio Workout!
Warm-Up: Floor Stretches (5 min) & Review of 3 Part Breathing & Abdominal Drawing In Maneuver *Explain that drawing in the belly, engaging bladder and imprinting the spine into the floor is the key set-up prior to all movements
Phase 2: None
Phase 3: None
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 3 sets
Core Workout: Perform the following exercises in a group circuit for 40s and them perform the obstacle course. Rest approx. 30s after each round and perform 3 rounds.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Quadruped-Opp. Arm & Leg (5 x10s Hold) *3B’s *Shoulders Back & Down
2. Prone Butt Pincher *Lift thighs and hold for 4s *3B’s *Look down *Wide knees *Bottoms of feet together
3. Supine Lower Abdominal with Wide Knee Curl Up *Hold 3s *3B’s *Crunch up to increase intensity *Hold MB btw knees to increase intensity *Heel tap
4. Supine Bridge with Opp. Arm & Leg (5x10s Hold) *Toes Up *3B’s *Keep hips up and level
5. Supine Straight Leg Toe Touch *Tounge on roof of mouth *3B’s *Look at abdomen
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
8. Side Lying Groin Plank (20s each side) *Lock *Remove bottom leg *3B’s *Shoulders Back & Down *Squeeze shoulder blades *Look straight
9. Obstacle Course (2 min)
Circle Time-Cool Down Stretches: 5 min
If you can’t see the video above go to: Boot Camp BLOG
Please add your comments below on the workout.
Try 3 Sessions of Boot Camp Fitness San Carlos for Only $29: www.ShampsBootCamps.com
Your friend & coach,
Brien
**************************************************************************
Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.
Please Write Me a Review on Yelp: Belmont Boot Camp, Burlingame Boot Camp, San Mateo Boot Camp, Shamp’s Studio Boot Camp
**************************************************************************
I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream is to coach those who seek my help live their passions with happiness & love.
Thank you for allowing me to help you.
**************************************************************************
Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.Shamp’sBootCamps.com
www.10 DayDetox.com
www.21DayDetox.com
650-654-4604
