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Boot Camp Burlingame Personal Training 6/16/15: Core – Cardio Workout‏

Boot Camp Burlingame Personal Training 6/16/15: 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 of 7 core exercises below

Phase 4: Obstacle Course Run/Walk (5 min) *Can also take the group through 5 min of stationary cardio movements- 30s for each movement. It could be fun for each group member to pick a cardio movement for 30s J

Perform the following exercises below in order. Perform in Group with leader leading. This is a ladder workout that ascends & descends in volume. We are only doing 7 core exercises.
>For those that finsih early- do cardio. Try to keep the group at the same tempo.

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

  1. 10 Lower Ab Knee Raises *Lift Knees Up – Elevate tailbone off ground – control down*Prisoner position (drive elbows into ground) *Hands to sides as needed *Wide knees *3B’s *Relax neck and teeth *Tongue on roof of mouth
  2. 10 Oblique Crunches with Hip Flexion (feet in air) *Wide feet *10 Each *Move from core *3B’s *Tongue on roof of mouth *Look at abdomen *Avoid grabbing neck
  3. 10 Body Saws on 1 Foot (5 each side) *Push-Up Position Pg. 45 Complete Boot Camp Exercise Technique Manual *3B’s
  4. 10 Cobras *Hold 2 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
  5. 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual *3B’s
  6. 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier *3B’s *Tongue on roof of mouth *Look at abdomen
  7. 10 Rocking Bridges *Get hips up as high as possible *Rotate hands as needed for wrist comfort *Open pecs and get a good stretch *3B’s *Perform mobility movements for wrists in warm-ups *Modify with regular bridge

Rest 30s

  • 15 Lower Ab Knee Raises
  • 15 Oblique Crunches
  • 15 Body Saws on 1 Foot
  • 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
  • 15 Snow Angels/Plank Jacks
  • 15 V-ups or Toe Touches
  • 15 Rocking Bridges

Rest 30s

  • 20 Lower Ab Knee Raises
  • 20 Oblique Crunches
  • 20 Body Saws on 1 Foot
  • 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
  • 20 Snow Angels/Plank Jacks
  • 20 V-ups or Toe Touches
  • 20 Rocking Bridges

Rest 30s

  • 20 Lower Ab Knee Raises
  • 20 Oblique Crunches
  • 20 Body Saws on 1 Foot
  • 20 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
  • 20 Snow Angels/Plank Jacks
  • 20 V-ups or Toe Touches
  • 20 Rocking Bridges

Rest 30s

  • 15 Lower Ab Knee Raises
  • 15 Oblique Crunches
  • 15 Body Saws on 1 Foot
  • 15 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only &Thumbs Up
  • 15 Snow Angels/Plank Jacks
  • 15 V-ups or Toe Touches
  • 15 Rocking Bridges

Rest 30s

  • 10 Lower Ab Knee Raises
  • 10 Oblique Crunches with Hip Flexion (feet in air) *Wide feet *
  • 10 Body Saws on 1 Foot (5 each side) *Push-Up Position Pg. 45 Complete Boot Camp Exercise Technique Manual
  • 10 Cobras *Hold 5 s (Arms to Sides –Squeeze Shoulder Blades) *Lift Upper Body Only & Thumbs Up
  • 10 Snow Angels/Plank Jacks (On Elbows) Pg. 58 Complete Boot Camp Exercise Technique Manual
  • 10 V-ups or Toe Touches Pg. 43 Complete Boot Camp Exercise Technique Manual *Increase height of legs to make easier
  • 10 Rocking Bridges

Finisher: Obstacle Course if time (5 min)

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