Boot Camp San Mateo Fitness 1/28/14: 6 Pack – Core Cardio 6 Station Rotation
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: Review of WOD Below
Phase 3: Go over cardio in wod below (3 min)
*Review WOD below and assign campers stations for the WOD below. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
WOD: Perform the following CORE Movements below for 40s intervals and follow with CARDIO for 40s for 3 sets each station, then rotate to next station. All Boot Campers will perform same CARDIO as a group; however, you can accommodate twice as many campers if half the group does the CORE and the other half does CARDIO. Transition time is 5s between CORE & CARDIO and so they need to move quickly.
*Set Gym Boss or Interval App to: 40s work time, 5s rest, 6 sets, 30s transition time after all 3 sets are complete for CORE & CARDIO, 36 total sets for workout.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
CORE (40s x 3 Sets):
1. MB Kneeling Partner Side to Side Rotation- Facing Each Other (20s each side) *Rotate from core*2B’s
2. Lower Ab with MB Btw Hams & Heels *Anchor arms overhead to curl pelvis easier *3B’s
3. Battle Ropes Standing Alternating Waves *2B’s *Hinge from hip *Quick hands
4. TRX Hip Drop (20s each side) *3B’s
5. Swiss Ball 1 Leg Bridge (20s each side) *3B’s *Keep hips up
6. Prisoner Cobra Hold *2B’s *Squeeze shoulder blades
Cardio: (40s x 3 Sets):
1. Jump Squats
2. Airborne Heisman’s
3. Swing Kicks
4. Double Airborne Heisman’s
5. Twist Combo
6. Hot Foot
See video of movements here:
http://www.wellsphere.com/healthy-living-article/p90x-in-90-seconds-plyometrics-workout-video/1274171
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
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