Boot Camp San Mateo Fitness Training 5/21/15: Core – Cardio Workout
Phase 1: Warm-Up: Perform 3 minutes of diaphragmatic breathing while lying supine: http://www.youtube.com/watch?v=8-_NNCrrdus Lie on back and initiate breathing with belly–>rib cage and then chest, instead of initiating with chest. Breathe in and out of nose for approximately 15s each breath (5s inhale–> 5 s hold–> 5 s exhale). Emphasize that campers do this upon rising and going to sleep and if they want an amazing shift in their state at any time, while breathing think about 3 things they are grateful for.
Phase 2: Floor Stretches (5 min) *Work on forearm/wrist mobility
Phase 3: *Review WOD below during warm-up and assign campers stations for the WOD below. After warm-up boot campers immediately transition to WOD. They can get water at any time on their own.
*Set Gym Boss or Interval App to: 40s work time, 15s 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
Alternate the following core/cardio movements two at a time for 4 sets each. After 4 sets each move on to the next two movements. Perform each core exercise for 40s. There should be a quick transition (15s) between exercises.
1. Prisoner Lower Ab March with Swiss Ball *Lower back supported by ball – crunch up – walk back to make harder *Bring knees up and down *Do your best to maintain stability *3B’s *Shoulders back & down
2. Swiss Ball Supine Bridge with Leg Raise (Alt. Legs) *Feet on Ball *Straight legs *3B’s *Keep hips level
3. Cardio Station *X Bike at Studio
4. Cardio Station *X Bike at Studio
5. Battle Ropes: Standing Figure 8’s *Shoulders back & down *Pivot feet *Hinge from hip
6. Battle Ropes: Double Wave *Shoulders back & down *Hinge from hip *2B’s
7. TRX T ( Hold 2s) *One foot forward one foot back to help with movement as needed *Shoulders back & down *Squeeze shoulder blades *3B’s
8. TRX Biceps Curls *Shoulders back & down *3B’s
9. NRG Ball Seated Russian Twist *Make sure stick is on tight *NRG Ball and rotate right to left *2B’s *Shoulders back & down *Move from core *Feet off ground *Grab knees to chest if back hurts
10. NRG Ball Supine Chop *Make sure stick is on tight *Alt. right to left *3B’s *Tongue on roof of mouth *Look at abdomen
11. Side Lying Groin Plank- Use Step Bench (20s Hold Each Side) *3B’s *Remove bottom leg so top leg is supporting body weight *Shoulders back & down *Squeeze shoulder blades *Hand on hip *Modify as needed by keeping bottom leg on ground
12. Glider Roll Out *3B’s-stay tight *Press into ground with straight arms *Move from hip
Circle Time-Cool Down Stretches: 5 min
Are you up for a challenge? Sign up for the 6 Week Boot Camp Transformation Challenge: Transformation
Your friend & coach,
Brien
