Boot Camp Burlingame Gym 11/28/14: Holiday Transformation Day 52: Friday 6 Pack – 6 Station Rotation Workout

Boot Camp Burlingame Gym 11/28/14: Holiday Transformation Day 52: Friday 6 Pack – 6 Station Rotation Workout

3 Phase Warm-Up:

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: Review Core/Cardio Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 2 & 3 above 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 (6 Station) 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.     Battle Rope Double Waves and Big Circles- Backwards (20s each)  *2B’s *Hinge from hip

2.     TRX Plank Pendulum *Swing legs side to side *Keep back from arching *3B’s

3.     MB Backwards Rotations (20s each side) *Throw at target on the wall  *Use core & pivot *Slight forward lean from hips*2B’s

4.     Bosu Crunches *Support back with ball-move father back to increase intensity *Fingers outside eyebrows *3B’s

5.     Glider Leg Curls *3B’s *Bring hips up & down & curl *To increase intensity keep hips up

6.     Rip Trainer Rotation (20s each side) *Get in athletic positionàweight shift back to front leg *Use core & pivot *2B’s

Cardio: (40s x 3  Sets):

*Do all 3 sets of each movement below before moving to next one

1. Jumping Jacks *Relax heels

2. Airborne Heismans

3. Mirror Drill-Led by Coach *Focus on balance

4. Double Airborne Heismans

5. Twist Combo *ForwardàRtàForwardàLT*Relax heels

6. Fast Feet with 180 Degree Rotation Call from Coach

See video of movements above here:
http://www.wellsphere.com/healthy-living-article/p90x-in-90-seconds-plyometrics-workout-video/1274171

Circle Time: Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.