Personal Fitness Training San Carlos Boot Camp 10/1/13– Lose the GUT 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
*Coaches review WOD below during warm-up above. After review immediately transition to WOD. Campers can get water at any time on their own.*Set Gym Boss or Interval App to: 40s work time, 5s rest, 3 sets
We will be doing 10 sets per round-2 walk/jog stations & 8 core movements for 40s each. Perform 3 rounds. Perform the following workout as a big group.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Walk/Jog- 2 min *Stay aerobic
2. Lower AB Horizontal Scissors *Raise or lower the legs to increase or decrease intensity *3B’s *Count out loud as a group and bring the energy, i.e. 1-2-3–>, 1-2-3–>2, etc. *Crunch up to also make harder *Keep chin tucked
3. Bridge with Leg Crossover *Keep hips up & level-place hands on hips for feedback *Toes lifted on both feet *Ankle crossed on opposite knee- get a good stretch *Get a good stretch in hip *Alt every 2 s *3B’s
4. Plank Up-Downs – 20 s leading with each hand *Start on elbows – right handàright elbowàrepeat for 20s and switch to other side *3B’s *Go to knees as needed
5. Prone Aquaman *Lift arms and legs off ground *Opp. Arm & Leg *Controlled speed *Relax Shoulders *Elevate Chest to Drop Scapluas to Reduce UT Tension *2B’s
6. Walk/Jog- 2 min *Stay aerobic
*Campers need partners
7. MB Partner Kneeling Chest Pass *For 20s throw at chest –next 20s mix the ball up *3B’s
8. MB Partner Kneeling Side Rotations – 20s each side *Partners face same direction for 20s and switch (side to side) *Move from core *3B’s
9. MB Partner Sit-Up Toss *Throw from chest or overhead – be careful of shoulder *3B’s
10. MB Partner Indian Fighting – 20s each side *Line up right ear to ear with right hand on the ball for both partner – the goal is to get the ball away from partner and score a goal through partners legs- switch sides after 20s *Legs should be wide *Plank position *Make sure each person has their hand under their shoulder – they will end up extending their arm if not cued properly **3B’s
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 Personal Fitness Training San Carlos Boot Camp for Only $39: 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
