Boot Camp San Mateo Gym 7/29/14: Summer Core Body Weight 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
*Review WOD below during warm-up above. After warm-up transition quickly to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 10s rest, 4 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 exercises for 40s in a circuit as a group. Rest 10s between each exercise. Perform 4 rounds. Rest 30s after each round after the cardio.
1. Body Plank Saw (1 leg at a time for 20s each if possible) Pg. 45 *3 B’s *Look down and keep shoulders back & down *Keep plank- shift weight forward & back *3B’s
2. Sea Turtles (Pg 42) (Hold for 2s at end ROM) *Finish with thumbs to thighs with palms up *Lift torso and legs as high as possible *Keep shoulders back & down *2B’s
3. Supine Lower AB Ice Cream Scoops *3 B’s *Start with knees & hips flexed at 90–>Straighten legs as you scoop towards the ground and keep legs straight as you perform leg raise to the ceiling–> lift of pelvis at end range of motion to start back at 90 for knee & hip flexion –>repeat *See video at top as needed
4. Supine Side Crunch *Crunch up and reach side to side towards heel of foot *Wide feet *Palms up *Look at abdomen *Exhale with each side bend *3B’s (not in above video)
5. Supine Jack Knife (20s each side) Pg. 35 *Fingers to eyebrows *Start with one leg extended and the other flexed at hip & knee *Tongue on roof of mouth *Look at abdomen, not at ceiling *3B’s
6. Elbow Side Plank with Hip Drop *On hand for advanced *Shoulders back & down *Head & eyes straight *3B’s
7. Quadruped Bear Butt Blaster (20s each leg) *On all 4’s in Bear Position with knees off ground *Extend leg straight out and bring leg up & down *3B’s
*Perform Walk/Jog- 2-3 min after each rotation above*Stay aerobic
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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