Boot Camp Belmont Gym 7/24/14: Day #11 Summer Meltdown 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: Review of WOD Below
Phase 3: Review of WOD Below
*Review WOD below during Phase 2 & 3 above. After Phase 3 boot campers immediately transition to WOD. They can get water at any time on their own.
Phase 3: Perform Team Dynamic Warm-Up 2x Each At Aerobic Intensity (5 min):
Cardio Movements (Perform the following movements 2x each (10 yards) in a circuit *Keep core engagement above. Toes up landing on ball of foot for all movements below.
1. March *Toes up- land on ball of foot *Goal is stride frequency- quick, short steps
2. High Knee Skip *Toes up- land on ball of foot *Goal is stride frequency
3. High Knee Run *Toes up- land on ball of foot *Goal is stride frequency
4. Jog
5. Backwards Jog *Lead with hips
6. Forward Low Skip
7. Backwards Low Skip *Lead with hips
8. Lateral Shuffle *Relax heels *Stay low
9. Carioca *Relax heels
*Set Gym Boss or Interval App to: 40s work time, 15s rest, 7 sets
Perform the following core-cardio exercises in a circuit for 40s each in circuit for 4 rounds with 15s transition time.
*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt
*2B’s= Draw in belly towards spine & engage bladder muscles
1. Rip Trainer Horizontal Chop: http://www.youtube.com/watch?v=aK5CjIiIDlE *Movement starts at feet (ankle–>knee–> hip–>core–>arms) *Stay tall and centered *3B’s
2. Lower Ab Curls with Pull-Up Hang *3B’s *Modify with supine leg curls (mb btw heels and butt)
3. Battle Ropes- Standing Alternating Biceps Curls & Alternating Triceps Kckbacks (20s each) 3B’s *Maintain good posture
4. TRX Hip Drop (20s each side) *Lock *3B’s
5. Plank on Elbows *Alt Arm & Opp. Leg (Hold 1-5 s) *3B’s *Wide feet
6. Swiss Ball Flutter Kick (Alt. Hip Ext) *Keep hands close to ball *Straight Legs *2B’s
7. MB/SB Standing Diagonal Wood Chop (20s each side) *High to low –shoulder to knee *Do your best to keep arms straight *Stop fast at knee to decelerate *Weight shift *Hinge from hip *2B’s *Move from core
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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