Boot Camp San Carlos Personal Training 10/2/14: 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, 10s rest, 4 sets
We will be doing 10 sets per round-2 walk/jog stations & 8 core movements for 40s each. Perform 4 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- 90s *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 (20s each side)*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 *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 *Widen feet to make easier
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- 90s *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.
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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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