Personal Fitness Training Foster City Boot Camp 11/21/13– Core – Cardio Blast
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
*Review exercises during warm-up
*Set Gym Boss or Interval App to: 50s work time, 10s rest, 10 sets
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
Perform the following 10 coire-cardio exercises in a group for 50s in a circuit. Repeat above 3 times. Do whatever you like in speed ladder or have the leader of the group choose. Switch leaders.
1. Lower Ab. Lift with Straight Legs *Keep legs straight and perpendicular to floor – use obliques to lift pelvis up*3 B’s *Lift Tailbone Off Ground *Hold something or use a partner to anchor as needed. *Relax shoulders
2. Speed Ladder – campers pick a movement *Relax heels
3. Single Leg Bridge (25s each side) *Extend one leg out *Hips up & Level *2B’s
4. Walk/Jog
5. Straight Leg Crunches with Opp. Toe Touch *3B’s *Arms Straight *Touch Opp. Hand to Foot *Keep Chin Tucked-Look at Abdomen *Tongue on Roof of Mouth
6. Speed Ladder
7. Plank with Hip Ext. (Alt Legs) *Feet on Mat *Elbows/Hands on Floor *Stay Tight- 3 B’s *Engage Quads Also
8. Walk/Jog
9. Sea Turtles *Stay in extension for 50s *Keep arms & legs straight and open as wide as possible *Finish with thumbs to thighs *Relax Shoulders *2B’s
10. Speed Ladder
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 the 21 Day Rapid Fat Loss Program at Personal Fitness Training Foster City 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 Carlos Boot Camp, Shamp’s Studio Boot Camps
**************************************************************************
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
