Group Personal Training San Carlos Boot Camp 9/17/13- Try This 36 Minute Core – Cardio Program To Burn The Fat Away!
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: *Review WOD below and assign campers stations for the WOD. After review boot campers immediately transition to Cardio for 3 minutes and then the WOD. They can get water at any time on their own.
Cardio: Jog/Walk: 3 min
CORE: Alternate the 12 exercises (6 Stations) two at a time for 3 Rounds for 50s in a circuit (rest 10 s in between)
*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:
- MB Lateral Shuffle with Partner or Wall (25s each direction) *Relax heels *2B’s *Stay low *Partners need to keep arms extended, hands open and in front of chest
- MB Carioca with Partner or Wall (25s each direction) *Relax heels *2B’s *Stay low *Partners need to keep arms extended, hands open and in front of chest
Station 2:
- Glider Body Saw *Keep Butt Down *Shift weight forward and back *3 B’s- stay tight *Perform on hands or elbows *Shoulders back & down
- Glider Standing Hip AD/AD back *3 B’s- Stay tight *Shoulders back & down
Station 3:
- Speed Ladder-Forward Icky Shuffle (25s leading with each foot) *Relax heels *2B’s
- Speed Ladder-Backwards Icky Shuffle (25s leading with each foot) *Relax heels *2B’s
Station 4:
- TRX Pike *Keep 3B’s *Stay tight *Head up, chest up, shoulders back & down
- TRX Leg Curls-alt legs *Hips Up Toes up *Keep core/hips stable *3B’s
Station 5:
- Swiss Ball Russian Twists *Rotate from core *Squeeze palms together to engage core *Keep hips up and level *Squeeze butt *3Bs
- Swiss Ball Lower Ab March *March slowly to attain balance *Back should be supported *Walk back to make harder *Extend arms overhead- elbows to ears *Tuck chin *Maintain belly & bladder engagement *Crunch higher to increase intensity *3 B’s- Stay tight *Shoulders back & down
Station 6:
11. Jump Rope with Heel/Toe *Relax heels
12. Jump Rope- Normal
Jog/Walk If Time: 3 min after workout is complete
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.
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Your friend & coach,
Brien
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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
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